Wrist Flexion and Extension

ForearmsBodyweight

Gentle joint mobilization and forearm strengthening. Perfect warm-up before heavy wrist loading or to relieve fatigue from repetitive work.

How to do it

1Extend one or both arms in front of you with elbows at a comfortable bend.

2Make a soft fist or keep your palm open.

3Slowly flex your wrist downward, pulling your palm toward your inner forearm.

4Smoothly extend your wrist upward, pulling the back of your hand toward you.

5Repeat smoothly through a comfortable range of motion without jerking.

Common mistakes

Making jerky movements at full extension/flexion, which can irritate the wrist joint.

Driving the movement from your arm or shoulder instead of isolating the wrist.

Clenching your fist too hard, creating excess tension up the arm.

Breathing

Breathe naturally and steadily—don't sync your breath to individual wrist reps.

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.