elbow & wrist focus
Wrist Flexor Stretch
The mirror image: the muscles on the palm side of the forearm, which attach at the inside of the elbow.
Key cue: Keep the elbow straight and gently pull the fingers back.
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 up.
- 2With the other hand, gently pull the fingers back towards the floor.
- 3Hold 30 seconds, feeling it along the underside of the forearm.
- 4Swap sides.
Easier and harder versions
- Easier
- Pull the fingers back only until you first feel a mild stretch, and hold for 15 seconds.
- Harder
- Press your palm flat against a wall with the fingers pointing down and your elbow straight, then ease your body gently away, to a mild pull only with no tingling.
Helps with
Commonly used for:
Golfer's elbowForearm tightness from grippingDesk-work wrist ache
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Eases tension at the inside of the elbow
- Balances the extensor stretch
- Helps grip-heavy hands unwind
Muscles worked
Stretch. Stretches your forearms and wrist flexors.
ForearmsWrist flexors
Form tips
- Keep the elbow straight.
- Ease off if the fingers start to tingle.
Common mistakes
- Forcing the stretch.
- Bending the elbow to make it comfortable.
When to avoid or modify
- Pins and needles that get worse as you hold: stop and speak to your GP or physiotherapist
- Recent wrist fracture or surgery: skip it unless you have been cleared
- Sharp pain at the inside of the elbow as you stretch: ease off until it is a mild pull
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
More for the elbows & wrists