Prayer Stretch
Prayer Stretch is a bodyweight stretching exercise targeting the forearms and wrists. Pressing the palms together and lowering the hands gently stretches the flexor muscles of the forearms, helping to relieve tension from repetitive gripping or typing.
How to do it
- Bring both palms together in front of your chest in a prayer position.
- Slowly lower your hands toward your waist while keeping your palms pressed together.
- Hold the stretch when you feel tension in your forearms and wrists.
- Hold for 20-30 seconds, then release.
- Repeat as desired.
Form cues
- Press your palms firmly together in front of your chest.
- Keep your shoulders relaxed away from your ears.
- Lower your hands slowly until you feel a gentle stretch.
- Breathe steadily and hold the position without forcing.
Breathing: Inhale deeply as you set your hands in place, and exhale slowly to let your forearms relax into the stretch.
Common mistakes
- Separating the palms during the lowering phase reduces the stretch on the forearms.
- Pushing too hard too quickly can cause sharp wrist discomfort instead of a gentle stretch.
- Tensing the shoulders up toward the neck adds unwanted upper body fatigue.
Muscles worked
Primary: forearms. Secondary: shoulders.
Suggested sets & reps
Get fitter
2-3 sets x 20-30 seconds hold, rest 30 s
Lose weight
2-3 sets x 20-30 seconds hold, rest 30 s
Build muscle
2-3 sets x 20-30 seconds hold, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your wrists or forearms, ease off or stop 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 the Prayer Stretch?
You can perform this stretch daily, especially after long periods of typing, writing, or repetitive gripping.
What if I do not feel much of a stretch?
Ensure your palms remain tightly pressed together and lower your hands slightly further down your chest while keeping your shoulders relaxed.
Can I do this stretch at my desk?
Yes, it is a great low-profile movement that you can easily perform sitting or standing at a workspace.