WRISTS & FOREARMS
Two directions.
A light touch.
A comfortable stretch can be a small part of a movement break. These options focus on the forearm muscles; they are not a way to diagnose or treat hand tingling, tendon pain or carpal tunnel syndrome.
You may need: A stable seat. No special tool is needed.
Wrist extension: palm forward.
- Sit or stand comfortably with the shoulder relaxed. Reach one arm forward with the elbow comfortably straight, not locked.
- Bend the wrist back so your palm faces forward, like a gentle “stop” sign.
- Place the other hand across the palm and add only light guidance toward you. Stop at mild tension through the forearm, not a painful wrist bend.
- Hold for about 15 seconds or less, breathing normally. Slowly release and try the other side if comfortable.
Keep the shoulder low. Do not tug individual fingers or use your other hand to force the wrist.
AAOS: wrist extension and flexion stretches (PDF). This is a gentle adaptation of the handout’s wrist stretch, not its condition-specific rehabilitation schedule.
Wrist flexion: fingers down.
- Reach one arm forward, palm facing down, with the elbow comfortably straight and the shoulder relaxed.
- Let the fingers point toward the floor as you gently bend the wrist.
- Use the other hand to guide the bent hand lightly toward your body. Stop at a comfortable stretch along the back of the forearm.
- Hold for about 15 seconds or less, release slowly and change sides if comfortable.
Use a smaller bend or leave out hand pressure entirely if that feels better. A stretch should not create hand tingling or numbness.
Return to an easier rhythm.
Let your arms relax and return the wrists to a comfortable position. Change the task or take a short walk rather than repeating stretches to the limit. If hand or forearm symptoms persist or return, get advice instead of stretching harder.
What to notice.
Light muscular tension that eases as you release. The shoulder, elbow and hand should remain comfortable.
Make it easier.
Reduce the wrist angle, shorten the hold or use the moving arm on its own without assistance.