Desk Palm of Hands Stretch
The desk palm of hands stretch is a bodyweight stretching exercise targeting the forearm muscles, performed at a desk. It involves pressing the palms flat against the desk surface and leaning gently forward to stretch the wrist flexors and forearm muscles, relieving tension from repetitive hand and typing movements.
How to do it
- Stand or sit in front of your desk and place both palms flat on the desk surface with your fingers pointing toward your body.
- Gently lean your weight slightly forward, pressing your palms down and feeling the stretch across the inside of your forearms and wrists.
- Hold the stretched position for 20-30 seconds, breathing deeply.
- To vary the stretch, rotate your hands so the fingers point outward and repeat the gentle lean.
- Release and shake out your hands before repeating for the desired number of repetitions.
Form cues
- Keep your palms flat against the desk.
- Point fingers toward your body.
- Lean forward gently until you feel a stretch.
- Keep your elbows straight but not locked.
- Breathe steadily throughout the movement.
Breathing: Maintain a steady, relaxed breath; do not hold your breath while holding the stretch.
Common mistakes
- Locking your elbows: This puts unnecessary strain on the joint rather than the muscle.
- Over-stretching: Sharp pain indicates you've gone too far; ease off immediately.
- Lifting palms: Keeping the base of the palm down is essential for an effective forearm stretch.
Suggested sets & reps
Get fitter
2-3 sets x 30 seconds per position
Lose weight
2-3 sets x 30 seconds per position
Build muscle
2-3 sets x 30 seconds per position
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have a history of wrist injuries, ease off and move slowly.
- If you feel sharp pain in your joints, stop the exercise immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I do this stretch?
You can perform this stretch several times throughout the day, especially after long periods of typing.
What if I feel pain in my wrist?
Ease off the pressure immediately. If you feel sharp or stabbing pain, stop the exercise and consult a professional.
Can I do this if I don't have a desk?
Yes, you can perform a similar movement using a sturdy table or even against a wall.