Wrist Flexion Stretch | Forearm and Wrist Stretch for Older Adults
The wrist flexion stretch is a gentle exercise that targets the muscles and tendons along the top of the forearm and wrist.
It helps relieve stiffness, improve flexibility, and support safe hand and wrist movements for daily activities such as lifting, gripping, and writing.
How to Do the Seated Wrist Flexion 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 down and fingers pointing forward.
Relax your wrist so the hand drops downward.
With your other hand, gently press on the back of your extended hand, bending the wrist further downward.
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.
Keep your shoulders relaxed and chest lifted.
Apply only gentle pressure — this stretch should feel relieving, not painful.
Breathe steadily throughout the stretch.
MUSCLES STRETCHED:
Wrist extensors (muscles on top of the forearm)
Forearm stabilisers
BENEFITS:
Relieves tightness in the wrists and forearms.
Improves flexibility for daily tasks (e.g., typing, writing, lifting).
Helps prevent or ease wrist and forearm discomfort.
Supports hand and wrist health for gripping and lifting activities.
BEGINNER VERSION:
Perform the movement without using the opposite hand — just let the wrist relax downward.
Hold for 10–20 seconds before building up to longer holds.
PROGRESSION OF EXERCISE:
Hold closer to 60 seconds as flexibility improves.
Apply slightly more pressure with the opposite hand for a deeper stretch.
Combine with the Wrist Extension Stretch for full forearm flexibility.