Best Wrist & Forearm Mobility Stretches

Wrist and Forearm Mobility Stretches

Do these simple stretches before every workout to take away your wrist and elbow pain forever!


Wrist Extensor Stretch

Purpose:

  • Improve Wrist Flexion Range of Motion
  • Decrease Wrist Joint Pain
  • Improve Forearm Function

Focus:

  1. Wrist Flexion (Wrist Extensors)
  • Place the back of your hand under your shoulder on the ground, or any stable flat surface, with your palm facing up and fingers pointing inward.
  • Place your other hand, palm, down, over the top of your base hand and lean your bodyweight forward with your arms locked to put pressure on your hand.
  • Relax your base hand (the one being stretched) as much as possible throughout this stretch.
  • To create tension, lean in the direction your fingers are pointing until you feel a stretch in your wrist.
  • From here, move slightly in and out of tension while going through different angles.
  • After completing the stretch, open your hand spread your fingers as far apart as you can for at least 10 seconds while maintaining a neutral wrist position.

Wrist Flexor Stretch

Purpose:

  • Improve Wrist Extension Range of Motion
  • Decrease Wrist Joint Pain
  • Improve Grip Function
  • Improve Forearm and Finger Function

Focus:

  1. Wrist Extension (Wrist Flexors)
  • Open your hand and spread your fingers as far apart as you can while externally rotating your hand until it points up.
  • Extend your wrist while doing this and lean forward to set your palm down flat on the ground, or a flat surface.
  • When your hand is set, keep your arm straight and relax your hand.
  • While keeping your body weight on your hand, lean back in the direction your fingers are pointing until you feel a stretch in your wrist or hand.
  • Move slightly in and out of tension while going through different angles.
  • After completing the stretch, open your hand and spread your fingers as far apart as you can for at least 10 seconds while maintaining a neutral wrist position.

strength training warm up routine

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