Forearm Flexor Stretch

ForearmsBodyweight

The forearm flexor stretch is a gentle exercise to relieve tension in the inner forearms and wrists. It helps restore wrist mobility and prevents tendon strain from lifting or repetitive daily tasks. Perform it one arm at a time in a quadruped position.

How to do it

1Get on all fours on a mat with your hands placed directly under your shoulders.

2Turn one hand around so your fingers point back toward your knees, pressing your palm flat into the floor.

3Slowly shift your hips back toward your heels until you feel a gentle stretch through your forearm.

4Hold the position for 20–30 seconds, keeping the heel of your hand pinned to the ground.

5Smoothly return to the start and repeat on the other side.

Common mistakes

Letting the heel of your hand or fingers lift off the floor, dumping the target tension.

Bouncing aggressively, which can trigger muscle spasms or joint discomfort.

Pushing past sharp pain, overloading the wrist ligaments.

Breathing

Breathe deeply and steadily throughout the stretch. Relax into the target forearm muscles with every exhale.

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.