Wrists and hands · Seated or Standing
Wrist extensor stretch (palm down)
A stretch for the top of the forearm, which holds the wrist up while you type and use a mouse.
- Hold 15 to 30 s each side
- Held stretch
How to do it
- Hold your right arm out in front of you, elbow straight, palm facing down.
- Let the hand drop at the wrist.
- Use your left hand to press the back of the right hand gently toward you.
- Hold, release, and repeat with the left hand.
How long
Hold for 15 to 30 seconds on each side.
What you should feel
A mild stretch along the top of the forearm, sometimes reaching the elbow.
Stop if…
- Pain, numbness, tingling or pins and needles, or dizziness: stop and do not push through it.
- Pain on the outside of the elbow that gets sharper as you stretch.
Variations
- Fist. Make a loose fist before bending the wrist down, for a little more.
- Elbow bent. Keep the elbow slightly bent for a gentler stretch.
Common mistakes
- Pressing hard.
- Letting the arm drift up to the ceiling.
- Holding the breath.
Use it in a routine
The stretch routine builder can play this with other wrists and hands stretches, with a countdown for each side and a chime at every change. The stretch break timer adds stretches like it to a break after each work interval.
It is part of this ready-made routine: Wrists and hands for typing, 3 minutes.
Sources
Written from published guidance by health services, physiotherapy and ergonomics bodies. Last reviewed .
- Don't just sit there: exercises for the office, Mayo Clinic Health System
- Stretching at the workstation (PDF), New Mexico State University Environmental Health and Safety
- Standing stretches for the workplace (video), Mayo Clinic (general stretching guidance)
- Desk-based exercises, Chartered Society of Physiotherapy (UK) (general stretching guidance)