HIP FLEXOR

Wrist Flexor Stretch

Fix Your Wrist Pain with this stretch

These wrist flexor stretches target the tight muscles controlling your grip and wrist movements essential for typists, gamers, and gym-goers alike. Pair them with wrist extensor stretches to achieve complete forearm flexibility and prevent pain.

Wrist Flexor Stretch Benefits 🌟

✅ Relieves Tech Hand – Counterstiffness from phones/keyboards

✅ Boosts Flexibility – Improves wrist mobility for daily tasks

✅ Prevents Injuries – Reduces carpal tunnel and tendonitis risk

✅ Enhances Recovery – Perfect post-workout for climbers/weightlifters

✅ Quick & Versatile – Do anywhere (even at your desk!)

Wrist Flexor Stretch

Wrist Exercises

Wrist Flexor Stretches

Wrist flexor stretches

Basic Wrist Flexor Stretch

Like gently bending a fresh blade of grass backward, this stretch eases tight inner forearms from constant typing and scrolling. Perfect for quick desk breaks

Prayer Wrist Stretch

Prayer Stretch Wrist

Imagine pressing two prayer hands slowly downward this dual-action stretch opens both flexors and extensors simultaneously, like unkinking a garden hose

Wrist Extensor Stretch

Wrist Extensor Stretch

The perfect counterbalance in your wrist flexor and extensor stretches routine! Pushing your palm down like stopping an excited puppy from jumping relieves outer forearm tension from mouse use and heavy lifting.

How To Do a Wrist Flexor Stretch 🔄

1️⃣ Basic Wrist Flexor Stretch

  • Extend arm straight forward at shoulder height, palm facing up
  • Use opposite hand to gently pull fingers backward
  • Keep elbow straight but not locked
  • Hold 20-30 seconds – should feel a stretch along the inner forearm
  • Modification: Reduce finger pressure if you feel nerve tingling

2️⃣ Prayer Stretch Wrist Variation

  • Press palms together at chest in prayer position
  • Slowly lower your hands toward your waist while maintaining palm contact
  • Stop when you feel a moderate stretch in wrists/forearms
  • Pro tip: Keep shoulders relaxed – don’t let them hunch up

3️⃣ Wrist Extensor Stretch

  • Extend your arm straight with your palm facing down
  • Use your opposite hand to gently press fingers toward the floor
  • Rotate wrist slightly inward (pinky toward floor) for a deeper stretch
  • Visual cue: Imagine your hand is a stop sign, you’re firming up

Quick Reference Table

Muscles Targeted

Difficulty

Flexor carpi radialis

Beginner

Palmaris longus

Adjustable

Flexor digitorum

No equipment

 

Safety Tricks 🛡️

✔ Warm up first (make gentle wrist circles)

✔ Keep elbows slightly bent

❌ Avoid These Mistakes

✖ Never bounce in the stretch

✖ Stop immediately if sharp pain occurs

 

Quick Tip:

Rotate between wrist flexor and extensor stretches 2-3x daily for best results. Your phone-holding hands will thank you!