Wrist Flexor Stretch tutorial
The wrist and forearm stretch is useful for anyone who types a lot, uses a phone for long periods or does grip-heavy training such as pull-ups and deadlifts. It gently stretches the muscles at the front of the forearm.
How to perform
- Hold your right arm straight out in front of you, palm facing away and fingers pointing up.
- Use your left hand to gently pull your fingers back toward you.
- Keep your elbow straight but not locked.
- Once you feel a gentle stretch in the front of your forearm, hold for 20 to 30 seconds.
- Release slowly and switch hands.
Breathing: Breathe calmly and naturally.
Key tips
- The stretch should feel mild, not painful.
- For the back of the forearm, do the same with the palm facing you and fingers pointing down.
- Repeat a few times a day during computer breaks.
Common mistakes
- Pulling the fingers back too hard.
- Bending the elbow.
- Hunching the shoulder.
Safety: If you have tingling, numbness or ongoing pain in your wrist or fingers, have it checked by a doctor rather than relying on stretching alone.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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