Standing Wrist Flexor Stretch
Standing Wrist Flexor Stretch is a bodyweight stretching exercise targeting the forearm flexors. Extending and bending the wrist backward gently lengthens the muscles and tendons of the inner forearm, commonly used to prevent or relieve repetitive strain injuries.
How to do it
- Extend one arm in front of you with your palm facing upward.
- Use your other hand to gently pull your fingers downward and back toward your body.
- Hold the stretch when you feel tension along the inside of your forearm and wrist.
- Hold for 20-30 seconds.
- Switch hands and repeat.
Form cues
- Keep your arm fully extended straight in front of you.
- Gently pull your fingers back without forcing the joint.
- Breathe steadily and hold the stretch along your inner forearm.
Breathing: Inhale deeply to prepare, and exhale slowly as you gently deepen the stretch.
Common mistakes
- Pulling too hard on the fingers, which can strain the wrist joint.
- Bending the elbow instead of keeping the arm straight, reducing the stretch effectiveness.
Suggested sets & reps
Get fitter
2-3 sets x 20-30 seconds per arm, rest 30 s
Lose weight
2-3 sets x 20-30 seconds per arm, rest 30 s
Build muscle
2-3 sets x 20-30 seconds per arm, rest 30 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp wrist pain, 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 this wrist stretch?
You can do this stretch daily, especially if you spend a lot of time typing or using your hands.
Should I feel sharp pain during the stretch?
No, you should only feel a mild, comfortable pull along the inner forearm, never sharp pain.