How to do the Standing Wrist Flexor and Extensor Stretch
- Stand tall, forearms level at lower-chest height.
- Press your palms together, fingers pointing up, and hold.
- Turn your hands so the backs press together, fingers pointing down.
- Hold and breathe steadily, then switch back.
Full technique — 7 steps
- Stand tall with feet about hip width apart and raise your forearms to lower-chest height.
- Press your palms together in front of your chest with your fingers pointing up.
- Keep your elbows out to the sides and your forearms level.
- Hold until you feel a stretch along the inside of your forearms.
- Turn your hands so the backs press together with your fingers pointing down.
- Hold until you feel a stretch along the outside of your forearms.
- Alternate between the two positions and breathe steadily for the prescribed time.
Common mistakes
- Forcing painful end ranges
- Bouncing instead of holding the stretch
- Letting the elbows drop
- Shrugging shoulders toward ears
- Letting the hands drift apart
Form cues
- Keep forearms level
- Move only the wrists
- Ease into the stretch
- Keep shoulders down
Quick answers
What muscles does the Standing Wrist Flexor and Extensor Stretch work?
Primary: Forearms 8/10.
When should I do the Standing Wrist Flexor and Extensor Stretch in a workout?
Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.
How many sets and reps of the Standing Wrist Flexor and Extensor Stretch?
Strength: 2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 15 s, 6 reps in reserve.
