Wrist Stretches

External Rotation Wrist Stretch

  • Perform 10 slow repetitions

  • Go slow and be patient with your stretching

  • Feel your palm connecting with the earth as you lean back

  • This exercise stretches the muscles and connective tissue involved with grip strength.

Wrist Extension Stretch​

  • Perform 10 slow repetitions

  • Go slow and be patient with your stretching

  • Feel the back of your hand connecting with the earth as you lean back

  • Try to keep your elbows straight

  • Explore the rotation of your elbows as you perform the stretch

  • This exercise stretches the muscles and connective tissue involved with wrist extension

Wrist Flexion Stretch​

  • Perform 10 slow repetitions

  • Go slow and be patient with your stretching

  • Feel your palm connecting with the earth as you lean forward

  • Try to keep your elbows straight

  • Explore the rotation of your elbows as you perform the stretch

  • This stretches the muscles and connective tissue involved with grip strength

Internal Rotation Wrist Stretch

  • Perform 10 slow repetitions

  • Go slow and be patient with your stretching

  • Try to keep your elbows near straight

  • Explore the rotation of your elbows as you perform the stretch

  • This stretch is awkward in nature as the natural movement of the shoulder is tight and restricted on many people.

  • Be patient over time as you slowly open the arms and wrists with this stretch.

Kneeling Wrist Walk

  • Build up to 5 rounds of 5 reps

  • Go slow and be patient with your stretching

  • Bend the wrists one at a time so that the back of the hand and wrist are flush with the floor.

  • The slower the tempo the more productive the stretch.

  • If necessary, at first you may decrease the intensity of this stretch by performing at the wall.

  • Do not let the elbows to bend, concentrate solely on full extension through each wrist.

Kneeling First Knuckle Walk

  • Build up to 5 rounds of 5 reps

    Go slow and be patient with your stretching

  • The goal is to bend the first knuckles a full 90 degrees.

  • Often times due to too much desk work, the fingers and hence the wrists get too tight without our even noticing.

  • Take advantage of the extra support provided by going one hand at a time to really focus on stretching the fingers.

  • Keep the fingers flat on the floor as the knuckles are bending.

  • Let the palms go flat at the bottom of each repetition.

Kneeling Wrist Rock Walk

  • Build up to 5 rounds of 5 reps

    Go slow and be patient with your stretching

  • Although the ROM is relatively limited, these are a potent exercise as this area of the wrist receives little conditioning.

  • The wrist bending to the front while turned sideways is called "ulnar deviation".

  • The wrist bending to the rear while turned sideways is called "radial deviation".

Kneeling Fingertip Walk

  • Build up to 5 rounds of 5 reps

    Go slow and be patient with your stretching

  • our fingers may be bending in all directions on your first attempt at these; they will straighten as strength improves.

  • Smoothly transition from one hand to the other; extending and flexing the fingers strongly.

  • Leaning to one side will reduce the intensity of this exercise, but do not lean more than needed.

  • Completely extend the knuckles at the top of each repetition; there should be no bend in the fingers.

  • The fingers should be neither arched nor piked; but rather perfectly straight.