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Kneeling Wrist Flexor Stretch

Kneeling Wrist Flexor Stretch

The Kneeling Wrist Flexor Stretch is a simple and effective exercise that targets the muscles of the wrist and forearm. This stretch helps improve flexibility, relieve tension, and prevent wrist and hand injuries, making it particularly beneficial for individuals who engage in activities that involve repetitive wrist movements, such as typing or weightlifting. To perform the Kneeling Wrist Flexor Stretch, you start by kneeling on the floor or a mat. Extend your arms out in front of you, with your palms facing up. Slowly lower your upper body towards the floor, keeping your arms straight and elbows locked. As you lower yourself, you will feel a gentle stretch in the wrists and forearms. This stretch can be modified based on individual flexibility and comfort level. You can experiment with different hand positions, such as interlocking your fingers or placing your fingertips together, to target specific areas of the wrist and forearm. It is essential to maintain proper form and avoid any pain or discomfort during the stretch. Incorporating the Kneeling Wrist Flexor Stretch into your regular fitness routine can help increase your wrist and forearm mobility, which can ultimately enhance your overall performance in various physical activities. Remember to always warm up before stretching and consult with a fitness professional to determine if this exercise is suitable for your specific needs and fitness level.


  • Start in a kneeling position with your palms on the floor in front of you, fingers pointing towards your body.
  • Maintain a straight spine and engage your core.
  • Slowly lean your body weight forward, allowing your wrists to stretch and your palms to stay in contact with the floor.
  • Hold the stretch for 15-30 seconds, feeling a gentle stretch in your wrists and forearms.
  • Repeat the stretch for 2-3 sets.

Tips & Tricks

  • Remember to keep your elbows shoulder-width apart during the stretch.
  • Hold the stretch for at least 20-30 seconds on each side.
  • Engage your core muscles to maintain proper posture.
  • Breathe deeply and relax into the stretch.
  • Avoid any sharp or intense pain during the stretch.
  • Gradually increase the intensity of the stretch over time.
  • Perform this stretch after a workout or anytime you feel tension in your wrists.
  • Listen to your body and modify the stretch as needed.
  • Incorporate this stretch into your regular flexibility routine.
  • Consult with a fitness professional if you have any concerns or pre-existing wrist conditions.


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