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Wrist Flexor Stretch

Draftstretch85%beginner⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
Standing with the elbow fully extended and the arm reached forward, palm facing away, the opposite hand grasping the palm and fingers of the target hand
End
Free hand gently extends the target wrist and fingers (pressing palm and fingers toward the floor) until a firm but non-sharp stretch is felt over the forearm flexors, then held
Range of Motion
Wrist and finger extension to comfortable end range with elbow held in full extension; static hold, minimal joint excursion once positioned

How to Perform

Stretch for the forearm flexor group. Extend the elbow and use the other hand to gently extend the wrist and fingers.

Watch on YouTube↗

Opens a YouTube search for “Wrist Flexor Stretch”

Starting position: standing

Coaching Cues

  1. 1

    Long, straight elbow — flexor mass lengthens

    (verbal)
  2. 2

    Press the palm and fingers gently toward the floor

    (verbal)
  3. 3

    Stop where the stretch turns into a sharp edge

    (verbal)
  4. 4

    Free hand sets the wrist position and holds it steady

    (tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×30 seconds per side, before and after activity

Muscles Involved (4)

Primary Movers

Flexor Carpi Radialis— Being stretched
Flexor Carpi Ulnaris— Being stretched

Secondary Movers

Flexor Digitorum Superficialis— Being stretched

Lengthened / Stretched

Flexor Digitorum Profundus— AUDIT: Not in the stored list, but FDP crosses wrist, MCP, PIP, DIP; the described combined wrist+finger extension genuinely elongates it on the stretched side, not as a stabilizer.

Easier Variations ↓

1

Table Stretch

Place palms flat on a table with fingers pointing toward you. Gently lean back.

Harder Variations ↑

1

Prayer Stretch with Fingers

Press palms together in prayer position and lower hands while keeping palms together to increase stretch.

Target Movements (1)

Wrist ExtensionRadiocarpal Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

TypingGripping a Cup

Evidence Sources (2)