# Wrist Flexor Stretch: how to do it

- Main muscles: forearms
- Equipment: bodyweight
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/wrist_flexor_stretch/4a7736a964/side-m-720.mp4

## Steps

1. Hold one arm straight out in front at shoulder height, palm facing up.
2. Let that hand drop back at the wrist so your fingers point to the floor.
3. Use your other hand to gently draw the fingers back towards you.
4. Stop when you feel a stretch along the inside of your forearm.
5. Hold for 15–30 seconds, then switch arms.

## Cues

- Elbow stays straight.
- Shoulder relaxed and down.
- Gentle pull, never forced.

## Common mistakes

- Bending the elbow: keep it straight the whole time.
- Pulling too hard: ease off to a gentle stretch.
- Shrugging the shoulder: let it drop away from your ear.

## The version in our demo

Standing, right arm straight out in front at shoulder height, palm up; the left hand cups the right palm and fingers and gently draws them down and back towards the body, so the right fingers point at the floor. This is the South Tees NHS version. Sherwood Forest's leaflet does the same stretch with the fingers pointing up; the palm-up form keeps the elbow straight more easily and reads clearly from the side.

## Starting position

Stand tall, feet hip width, shoulders relaxed and down. Raise the straight right arm forward to shoulder height (shoulder flexion about 90°), elbow straight, palm facing the ceiling (forearm fully turned up). Bring the left hand across and rest the left palm and fingers over the right fingers.

## The movement

Keeping the right elbow straight, let the right hand bend back at the wrist so the fingers drop towards the floor, and use the left hand to draw the fingers and palm gently further back towards the body until a stretch is felt along the inside (palm side) of the right forearm. Hold. The right arm stays at shoulder height and the shoulder stays relaxed; only the wrist and fingers move.

## Tempo

Real sets: hold 15–30 s, 3 times per arm, 2–3 times a day.

## Form in numbers

- Right fingers straight, pointing down and slightly back towards the body at the end.
- Right elbow 0° (straight) throughout; forearm fully turned palm up.
- Right shoulder flexion about 90°, no shrug.
- Left hand contact over the right palm and fingers; left elbow bent about 90–110°.

## Sources

1. [South Tees Hospitals NHS Foundation Trust, "Golfer's elbow stretch"](https://www.southtees.nhs.uk/resources/golfers-elbow-stretch/)
2. [Sherwood Forest Hospitals NHS Foundation Trust (Nottinghamshire ICS), "Golfers Elbow: information for patients" (Exercise 3, Wrist Flexor Stretch)](https://www.sfh-tr.nhs.uk/media/dneewmor/kmh_000689_msk_golfers-elbow_leaflet-v4ea_a5_2020.pdf)

Source: https://trainaq.com/exercises/wrist-flexor-stretch