Forearm Extensor Stretch

forearmsBodyweight

A targeted standing stretch for the wrist and finger extensors, perfect for relieving forearm tightness from desk work or heavy lifting.

How to do it

1Extend one arm straight ahead at shoulder height with your palm facing down.

2Flex your wrist downward so your fingers point toward the floor.

3Use your opposite hand to gently cup the back of your flexed hand.

4Pull gently back toward your body until you feel a comfortable stretch along your forearm.

5Hold for 15–20 seconds, release smoothly, and switch sides.

Common mistakes

Cranking on the wrist too hard, causing joint pain.

Shrugging your shoulder up toward your ear.

Bending the arm at the elbow, cutting off the stretch.

Breathing

Keep your breathing slow, deep, and steady throughout the hold.

Make it harder or easier

To regress: Ease off the flex angle and reduce pulling force.

To progress: Lightly rotate your flexed wrist so your pinky turns outward.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.