The wrist extensor stretch is a forearm flexibility exercise where you extend one arm forward, palm down, and use the opposite hand to gently pull the fingers down and toward your body. It stretches the wrist extensors on the back of the forearm — the muscles that get tight and inflamed in tennis elbow.
Muscle Group
Forearms
Equipment Required
Bodyweight
Type
Flexibility
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Relieves wrist extensor tightness on the top of the forearm
- Helps prevent and treat tennis elbow (lateral epicondylitis)
- Improves wrist flexibility
- Quick and accessible — works anywhere
- Excellent for lifters with grip-related forearm pain
- No equipment needed
How to perform
- Extend your right arm straight out in front of you at shoulder height. Palm facing down, fingers extended.
- Use your left hand to gently grip the back of your right hand.
- Pull your right fingers down and back toward your body. Your right wrist will flex forward.
- Keep your right elbow straight throughout. Feel the stretch on the top of your right forearm.
- Hold for 20 to 30 seconds. Breathe deeply.
- Release and shake out your wrist. Switch sides.
- For a deeper stretch, perform with the back of your hand pressed against a wall.
- Repeat two to three times per side.