Mobility
Kneeling Wrist Flexor Stretch
The kneeling wrist flexor stretch uses gentle pressure through your palms to stretch the inner forearms. You control the intensity by shifting your hips backward.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Kneel on the floor with your knees hip-width apart.
- Place your palms on the floor in front of your knees, with your fingers pointing toward them.
- Straighten your elbows.
- Shift your hips backward until you feel a mild stretch along your inner forearms.
- Hold this position for the chosen time.
- Shift your weight forward to release the stretch.
- Lift your hands off the floor.
Form cues
- Breathe slowly throughout the hold
- Keep elbows soft, not locked
- Spread pressure across your palms
Common mistakes
- Heels of the hands liftingReduce your backward lean until your whole palm rests on the floor.
- Forcing the fingers straight backwardTurn your fingers slightly outward if pointing them directly toward your knees feels restricted.
Safety
Too much body weight or an aggressive backward shift can irritate your wrists while they are bent under pressure.
- Start with most of your weight supported by your knees.
- Move into the stretch gradually without bouncing.
- Stop if you feel wrist joint pain, tingling, or numbness.
If you have a recent wrist injury or persistent wrist pain, ask a physiotherapist or doctor before using this loaded stretch.
Muscles worked
Primary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds
- Rest
- No rest timer
Begin with shorter holds while you learn how much pressure you tolerate.