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Wrist Extension Stretch
A bodyweight stretch targeting the wrist extensors and forearm muscles to improve flexibility and alleviate tension; ideal for preventing wrist strain from repetitive activities like typing.
About Exercise
Equipment
Body Weight
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
10/10Extensors
Biceps
4/10Brachialis
Programming
Typical Rep Range
2-4 reps
Rest Between Sets
10-30 seconds
How to Perform
Stand or sit with back straight. Extend one arm forward at shoulder height, palm down, elbow straight.
- Grasp fingers of extended hand with opposite hand.
- Gently pull fingers back toward body to bend wrist upward.
- Feel stretch in wrist and back of forearm.
- Hold position for 15-30 seconds.
- Release slowly and shake out arm.
- Repeat on opposite side.
Coaching Tips
Form Cues
- Keep elbow straight
- Pull gently and slowly
- Maintain straight back
- Feel stretch in forearm
Breathing
Inhale to prepare, exhale as you enter and hold the stretch; maintain steady breaths.
Tempo
2-0-20
Range of Motion
Pull fingers back until mild stretch felt in forearm, without pain or elbow bend.
Safety
Safety Notes
- Stop if sharp pain or numbness occurs
- Avoid if acute wrist injury present
- Warm up before stretching
- Consult professional for chronic conditions
Spotting
No spotting needed; self-performed stretch.
Common Mistakes
- Bending the elbow
- Using forceful pull
- Stretching cold muscles
- Holding breath
When to Avoid
- Acute wrist sprain
- Tennis elbow flare-up
- Carpal tunnel syndrome without clearance
Also known as
Forearm Extensor Stretch, Wrist Flexor Stretch, Posterior Forearm Stretch
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