The kneeling wrist flexor stretch is performed on hands and knees with the palms flat on the floor and fingers pointing back toward your knees. Leaning back gently uses your bodyweight to deeply stretch the wrist flexors and forearm muscles. It is essential for lifters with grip-intensive training and for office workers with tight wrists.
Muscle Group
Forearms
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeply stretches the wrist flexors and forearms
- Essential for grip-intensive training
- Helps prevent wrist and forearm overuse injuries
- Useful for desk workers with tight wrists
- No equipment needed
- Adjustable depth via lean angle
How to perform
- Kneel on the floor on hands and knees. Place your palms flat on the floor.
- Rotate your hands so your fingers point back toward your knees. Palms still flat.
- Slowly lean back, shifting your hips toward your heels.
- Feel the stretch through your wrist flexors and forearms.
- Adjust how far back you lean to control the intensity.
- Hold for 20 to 30 seconds. Breathe deeply.
- Slowly return forward to release.
- Repeat two to three times. Use a pad under your knees if needed.
FRONT VIEW
BACK VIEW
Forearms
Primary