elbow & wrist focus
Wrist Extensor Stretch
Stretch for the muscles on the back of the forearm that attach at the outside of the elbow — the ones sore in tennis elbow.
Key cue: Keep the elbow straight and gently bend the wrist down.
Area
elbow & wrist
Level
beginner
Volume
3 × 30s each side
Goal
pain relief
How to do it
- 1Straighten one arm in front of you, palm facing down.
- 2With the other hand, gently bend the wrist so the fingers point at the floor.
- 3Hold 30 seconds. You should feel it along the top of the forearm.
- 4Swap sides.
Easier and harder versions
- Easier
- Bend the wrist only until you first feel a mild pull, and hold for 15 seconds.
- Harder
- Make a loose fist before you bend the wrist down, which deepens the stretch.
Helps with
Commonly used for:
Tennis elbowForearm ache after typingGrip pain when lifting a kettle
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Eases tension at the outside of the elbow
- Restores wrist movement
- Takes seconds and needs no kit
Muscles worked
Stretch. Stretches your forearms and wrist extensors.
ForearmsWrist extensors
Form tips
- Keep the elbow straight — bending it lets the stretch escape.
Common mistakes
- Pulling into sharp elbow pain.
- Letting the shoulder hitch up.
When to avoid or modify
- Pain that began after a fall onto the hand: skip it and get it checked
- Numbness or tingling in the fingers: stop and speak to your GP or physiotherapist
- Sharp pain at the outside of the elbow as you stretch: ease off until it is a mild pull
- Recent wrist or elbow fracture or surgery: skip it unless you have been cleared
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
More for the elbows & wrists