How to: Wrist Flexion Stretch

Wrist flexibility is essential for maintaining overall hand health and preventing discomfort, particularly for individuals who engage in repetitive activities or sports. In this blog, we’ll guide you through a simple wrist flexion stretch that targets the muscles in the top of your forearm and hand. This stretch is easy to perform and requires no equipment, making it perfect for a quick break at your desk or during your workout routine.

Follow the steps below to enhance your wrist flexibility and relieve tension, ensuring your hands stay strong and functional. You can perform this stretch while sitting tall in a chair, on the floor, or while standing, without slouching. Let’s get started!

How to:

1. Extend your left arm out in front of you; your arm should be in line with your shoulder. Make a fist with the hand, keeping the thumb to the side of the fingers, and curl the hand down without bending the elbow or lowering the arm.
2. Take your right hand and cup the left fist so that the right palm cups the fist and the right fingers go over the top of the hand.
3. From this position, gently pull the left hand down to curl it even more towards the floor with the right hand. It’s not a very big movement, but you will feel the stretch all the way to the elbow. Focus on keeping the left arm straight; the right arm will bend slightly.
4. You can do this stretch with each finger as well. It’s a little more intense if you do one finger at a time. You will assist each finger by tucking it and curling it into the palm as far as it will go with the right hand. The other fingers would be free, as shown in the bottom photo.
5. Stay here for 15-30 seconds. You can do this stretch 3 or 4 times, either with the entire fist or with each finger.

Incorporating this wrist flexion stretch into your daily routine can help improve your wrist flexibility and reduce tension in your forearms and hands. Remember to listen to your body and only stretch to a comfortable point, holding each position for 15-30 seconds.

By taking just a few moments to care for your wrists, you’ll promote better mobility and overall hand health, helping you perform daily tasks with ease. If you experience pain while performing this stretch, connect with your local Athletico team to schedule a free assessment and speak with a movement expert who can provide guidance.

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*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

* All exercises create some risk of injury or other adverse events. A physical therapist can personalize your exercise regimen and help mitigate some of these risks. Prior to starting a new exercise regimen consult a physical therapist or other qualified healthcare professional if you have ever experienced heart, circulatory problems, blood pressure, breathing, joint, or movement problems, decreased balance, feelings of dizziness, back pain, prolonged headaches or migraines, diabetes, or asthma, or if you are on prescription medications, recently completed a course of medications, recently had surgery, are pregnant or recently gave birth, or if your healthcare provider has advised against these types of exercise.