Wrist and Forearm Mobility Stretches

How to do the best wrist and forearm stretches to decrease pain, fast! Simple at-home mobility stretching exercises to improve flexibility and increase your grip strength!

Wrist Extensor Stretch
Wrist Flexor Stretch

Wrist Extensor Stretch

Purpose:

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

Focus:

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:

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.