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Wall Forearm Stretch
A static stretch using a wall to lengthen wrist and finger flexors, relieving tension from repetitive hand use and improving wrist flexibility for better mobility.
About Exercise
Equipment
Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Secondary Muscles
Biceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors
Biceps
3/10Programming
Typical Rep Range
1-3 reps
Rest Between Sets
10-30 seconds • Between holds on same side.
How to Perform
Stand facing a sturdy wall at arm's length. Place one palm flat against the wall at shoulder height with fingers pointing down and arm straight.
- Spread fingers apart.
- Keep elbow straight without locking.
- Gently turn body away from the wall.
- Feel stretch in palm-side forearm.
- Hold position steadily.
- Breathe deeply and relax.
- Release slowly and repeat on other side.
Coaching Tips
Form Cues
- Palm flat on wall.
- Elbow remains straight.
- Turn body slowly.
- Relax into stretch.
- Breathe steadily.
Breathing
Inhale deeply through nose, exhale through mouth while relaxing into the stretch; brace core lightly.
Tempo
0-0-30
Range of Motion
Stretch from wrist to elbow until mild tension; avoid sharp pain or numbness.
Safety
Safety Notes
- Avoid if acute wrist or elbow injury.
- Ease out if tingling occurs.
- Warm up before stretching.
- Consult therapist for pre-existing conditions.
Spotting
No spotting needed; perform solo with caution.
Common Mistakes
- Forcing too deep causing pain.
- Bending elbow excessively.
- Hyperextending elbow.
- Holding breath during stretch.
When to Avoid
- Acute wrist sprain
- Elbow tendonitis
- Shoulder injury
Flexibility Needed
- Basic wrist extension range
Build Up First
- None; suitable for all levels with modifications
Also known as
Forearm Wall Stretch, Wrist Flexor Wall Stretch
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