Mobility
Kneeling Wrist Extensor Stretch
The kneeling wrist extensor stretch uses gentle floor contact with the backs of your hands to stretch the outer forearms while your wrists are bent.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Kneel with your knees about hip-width apart.
- Place the backs of your hands lightly on the floor in front of your knees, fingers pointing toward your knees.
- Shift your hips backward until you feel a gentle stretch along the outer forearms.
- Hold this position for the chosen duration.
- Shift your hips forward to release the stretch.
- Lift your hands off the floor.
Form cues
- Keep your shoulders relaxed.
- Let your fingers curve naturally.
- Breathe slowly throughout the hold.
Common mistakes
- Keeping the elbows deeply bentGradually straighten your elbows without locking them to bring the stretch into your forearms.
- Twisting the hands sidewaysKeep each wrist aligned with its forearm rather than rolling toward the thumb or little finger.
Safety
Loading your body weight onto deeply bent wrists can irritate the wrist joints or cause painful pressure on the backs of your hands.
- Keep most of your weight supported by your knees and lower legs, not your hands.
- Use a steady hold without bouncing.
- End the stretch if you feel joint pain, numbness, or tingling.
If you have a current wrist injury or cannot tolerate light contact on the backs of your hands, ask a physiotherapist about an unloaded alternative.
Muscles worked
Primary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 1–2
- Target
- 15–30 seconds
- Rest
- No rest timer
A mild, comfortable stretch is enough; moving farther is not the goal.