Wrist Extension Mobilization

ForearmsFloor

A quad position joint stretch to mobilize wrists and lengthen forearm flexors. Great for releasing wrist tightness after desk work.

How to do it

1Get on all fours with wrists directly under shoulders and knees under hips.

2Rotate your hands inward so your fingers point back toward your knees.

3Plant your palms and fingers flat on the floor.

4Slowly shift your hips back toward your heels without lifting the heels of your palms.

5Hold the end stretch for a second, then shift back forward under control.

Common mistakes

Lifting the heels of your hands off the ground, losing joint stretch tension.

Bending your elbows, which unloads the forearm muscles.

Rocking back violently or forcing deep range, straining wrist ligaments.

Breathing

Inhale over your hands. Exhale as you rock back into the forearm stretch.

Make it harder or easier

To make it easier, place your hands closer to your knees or angle fingers slightly out.

To make it harder, set your hands farther forward from your knees before rocking back.

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.