Seated Wrist Extensor Stretch

What you'll gain

• Lengthens the wrist extensors after typing, gripping, or racquet work.

• Uses the other hand for a controllable extra stretch.

• Needs only a chair, so it fits a desk break.

Step-by-Step Instructions

1. 1

   Sit tall on a chair with both feet planted and the shoulders relaxed.

2. 2

   Straighten one arm forward at about chest height with the palm facing down.

3. 3

   Flex that wrist so the fingers point toward the floor.

4. 4

   Place the other hand over the back of the working hand and fingers.

5. 5

   Gently draw the working hand farther into flexion until you feel a stretch along the top of the forearm.

6. 6

   Hold, then release and switch arms, keeping the working elbow straight.

Common Mistakes

• Bending the working elbow, which unloads the extensor stretch.

• Yanking the fingers instead of applying a slow, tolerable extra flex.

• Letting the shoulder shrug up toward the ear.

• Confusing this with the palm-up flexor stretch and stretching the wrong side of the forearm.

About This Exercise

The seated wrist extensor stretch lengthens the muscles on the back of the forearm. Sit tall, straighten the working arm, and turn the palm down. Flex the wrist so the fingers point toward the floor, then use the other hand on the back of the working hand to add a gentle extra flex. The elbow stays straight. The stretch should be felt along the top of the forearm, not as a sharp pain in the wrist joint. For a catalog this is the desk-forearm clip that typing and racquet programs need. The seated view shows the palm-down, fingers-down setup that distinguishes it from the palm-up flexor stretch.

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