HIP FLEXOR
Flexor Carpi Ulnaris Stretch
Flexor Carpi Ulnaris Stretch: Fix Wrist Pain in 30 Seconds
Give your pinky-side forearm muscles some love! This stretch targets the often-neglected flexor carpi ulnaris to prevent wrist pain and improve flexibility
The flexor carpi ulnaris stretch specifically releases tension in the inner forearm muscle that controls wrist flexion and ulnar deviation, crucial for golfers, climbers, and keyboard warriors.
Key Benefits 💪
✅ Relieves “mouse arm” pain from computer work
✅ Improves wrist flexibility for sports like golf/tennis
✅ Reduces the risk of tendonitis in the inner forearm
✅ Enhances grip strength by maintaining muscle elasticity
✅ Counters phone grip tension from constant scrolling
Flexor Carpi Ulnaris Exercise
🧘♂️ How to stretch the Flexor Carpi Ulnaris
1️⃣ Setup Position
Stand/sit tall, extend right arm straight at shoulder height
Rotate arm inward (palm faces back, thumb down) like “pouring a pitcher”
2️⃣ Initial Stretch
Gently pull fingers backward with left hand
Keep elbow straight (not locked)
Should feel tension along inner forearm (wrist to elbow)
3️⃣ Deepen the Stretch
Tilt wrist toward thumb side
Optional: Slightly straighten elbow for progression
Stop if you feel nerve tingling
4️⃣ Hold & Maintain
Hold 20-30 seconds with controlled breathing
Keep shoulders relaxed
Visualize the muscle lengthening
Modifications:
- Beginner: Reduce pull intensity
- Advanced: Combine with elbow extension
📊 Quick Reference Table
Muscles Worked | Difficulty Level |
Flexor carpi ulnaris | Beginner-friendly |
Wrist flexors | Adjustable intensity |
Medial elbow | No equipment needed |
⚠️Safety Tricks
✔ Warm up with wrist circles first
✔ Stop if you feel nerve tingling
✔ Maintain good posture throughout
❌ Common Mistakes:
✖ Yank fingers abruptly (slow, steady pressure only)
✖ Lock the elbow completely (keep a slight bend)
✖ Hold breath during stretch
Quick Tip:
Pair this with extensor stretches for balanced forearm flexibility!