BACK TO EXERCISE LIBRARY

Seated Wrist Extension Stretch | Forearm and Wrist Stretch for Older Adults

The seated wrist extension stretch is a gentle exercise that targets the muscles and tendons along the underside of the forearm and wrist.
It helps older adults relieve stiffness, improve flexibility, and support safe wrist and hand movements for daily activities such as lifting, carrying, and reaching.

How to Do the Seated Wrist Extension Stretch Safely

INSTRUCTIONS:

  • Sit tall in a sturdy chair with shoulders relaxed and feet flat on the floor.

  • Extend one arm straight out in front of you at shoulder height, palm facing up.

  • With your other hand, gently grasp the fingers of the extended arm.

  • Slowly pull the fingers back toward you, bending the wrist upward.

  • Keep the stretching arm straight throughout the movement.

  • Hold the stretch for 20–60 seconds, then slowly release.

  • Repeat on the opposite side.

TIPS:

  • Move into the stretch slowly — avoid forcing the wrist or fingers.

  • Keep shoulders relaxed and maintain upright posture.

  • Apply only gentle pressure — you should feel a comfortable stretch, not pain.

  • Breathe slowly and deeply during the stretch.

MUSCLES STRETCHED:

  • Wrist flexors (muscles on the underside of the forearm)

  • Forearm stabilisers

BENEFITS:

  • Relieves tightness in the wrists and forearms.

  • Improves flexibility for daily tasks (e.g., gripping, lifting, pushing).

  • Helps prevent or reduce wrist discomfort from repetitive activities.

  • Supports hand and wrist health for functional strength and mobility.

BEGINNER VERSION:

  • Perform the stretch gently, pulling the fingers back only slightly.

  • Hold for 10–20 seconds before progressing to longer holds.

PROGRESSION OF EXERCISE:

  • Hold closer to 60 seconds as flexibility improves.

  • Pull the fingers back a little further for a deeper stretch.

  • Combine with the Wrist Flexion Stretch for balanced forearm flexibility.