Stretch for Wrist Extensors

Wrist stretch for extensors is a simple but effective exercise to stretch the muscles on the upper side of the forearm, especially the wrist extensors . This stretch is ideal for reducing tension that can occur from repetitive use of the hands and wrists, such as during typing, using a computer mouse or sports such as tennis. The exercise also helps improve flexibility and reduce the risk of injury.

Correct execution and technique

How to properly perform wrist extensor stretches:

  1. Start standing or sitting with a straight back and relaxed shoulders.
  2. Extend one arm straight out in front of you with the palm facing down.
  3. Use your other hand to gently pull the fingers of the outstretched hand down towards your body until you feel a slight stretch on the top of your forearm.
  4. Hold the stretch for 20-30 seconds, and breathe calmly and deeply.
  5. Repeat on the other hand.

Common mistakes

Here are some mistakes to avoid when performing wrist stretches for extensors:

  • Too much pressure: Do not force your fingers down too hard. The stretch should be gentle, without pain or discomfort.
  • Bent elbow: Be sure to keep your arm fully extended to effectively stretch the right muscles.
  • Hand position: The palm should always point down to target the extensors correctly.

Modifications and variants

For beginners or people with limited flexibility, these modifications can make the stretch easier:

  • Bend your elbow: If the stretch is too intense, you can bend your elbow slightly to reduce tension.
  • Wall support: Place your hand against a wall with your fingers pointing down, and gently press against the wall for a more controlled stretch.

Video demonstrations

Here are two videos showing different approaches to wrist stretches for extensors:

Number of repetitions and sets

To maintain flexibility and avoid wrist stiffness, hold the stretch for 20-30 seconds per hand. Repeat the exercise 2-3 times on each hand, especially after activities that cause tension in the forearms.

Breathing technique

Breathing is important to maximize the effect of the stretch:

  • Breathe in calmly before starting the stretch, and focus on relaxing your upper body.
  • Exhale as you gently draw your fingers towards you, allowing each exhalation to lead to more relaxation in the muscles.
  • Continue to breathe in and out evenly through your nose while maintaining the stretch to promote relaxation and better effect.
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