Desk Wrist Stretch
The desk wrist stretch is a bodyweight rehabilitation exercise targeting the forearm muscles, performed at a desk. It involves bending the wrist in both flexion and extension directions to stretch the wrist flexors and extensors, providing relief from repetitive strain and improving wrist mobility.
How to do it
- Stand or sit in front of your desk and extend one arm forward with your palm facing upward.
- Use your other hand to gently pull back on the fingers of the extended hand, bending the wrist downward.
- Hold the stretch for 15-20 seconds, feeling the tension along the underside of your forearm.
- Flip your hand so the palm faces downward and gently press the fingers toward the ground for the opposite stretch.
- Hold for 15-20 seconds, then switch to the other hand and repeat.
Form cues
- Keep your arm straight
- Pull fingers back gently
- Relax your shoulders down
- Breathe deeply throughout
- Stop if you feel sharp pain
Breathing: Maintain a steady, rhythmic breath; do not hold your breath during the stretch.
Common mistakes
- Pulling too hard, which can cause strain instead of relief
- Holding your breath, which prevents muscles from relaxing
- Bending the elbow, which reduces the stretch on the forearm
Suggested sets & reps
Get fitter
2 sets x 20-30 seconds per side, perform as needed
Lose weight
2 sets x 20-30 seconds per side, perform as needed
Build muscle
2 sets x 20-30 seconds per side, perform as needed
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain, ease off or stop the movement.
- If you have a history of wrist injury, check with a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
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 or using a mouse.
Should I feel pain while stretching?
You should feel a gentle tension or pull. If you feel sharp, shooting, or intense pain, stop immediately and ease off.
Can I do this if I don't have a desk?
Yes, this stretch can be performed anywhere by simply using your hand to provide the resistance.