Stretch your wrists and forearms
Gentle wrist flexor and extensor stretches for hands that type, grip or tap all day.
- How often
- Daily
- Time
- 2 min
- Recommended for
- 33 factors
How to do it
- Flexor stretch: hold one arm out in front, palm up. With your other hand, gently pull the fingers down and back until you feel a stretch on the underside of your forearm.
- Hold for 15 to 30 seconds. Keep the elbow straight but not locked.
- Extensor stretch: turn the palm down and gently press the back of the hand so the wrist bends down. Feel the stretch along the top of the forearm.
- Hold for 15 to 30 seconds, then switch hands. Repeat each stretch 2 to 3 times.
- Do a round during breaks from typing, tools or phone use.
Why it helps
The muscles that bend and straighten your wrist and fingers run the length of the forearm. Long stretches of typing, gripping or swiping keep them working in a narrow range. Stretching them in both directions may help ease tightness from repetitive hand work.
Be careful
Stretch gently; you should feel a pull, not pain. Stop if you feel numbness, tingling or sharp pain, and see a doctor or hand therapist if symptoms persist.
Recommended for
Assembly line worker
The same motions, hundreds of times an hour, at the pace of the line.
occupationBarista
Tamping, pouring and steaming, hundreds of drinks a shift.
occupationCarpenter
Hammering, sawing, lifting and kneeling, with sharp tools all day.
occupationCashier
Scan, bag, repeat, for hours in the same small space.
occupationContent creator
Streaming, editing and gaming for hours, often late into the night.
hobbyCooking and baking
Sharp knives, hot surfaces and hours on your feet in the kitchen.
occupationDental hygienist
Leaning over patients, fine instruments in hand, eyes inches from teeth.
hobbyGolf
A twisting swing repeated hundreds of times, plus hours in the sun.
occupationGraphic designer
Mouse, stylus and big screens, often against a deadline.
occupationHairstylist
Arms up, scissors in hand, standing behind the chair all day.
habitHeavy smartphone use
Head down, thumbs busy, screen inches from your face for hours a day.
hobbyKnitting and crochet
Thousands of small, repeated stitches with your head bent over the work.
occupationLine cook
Heat, knives, hot oil and a ticket rail that never empties.
occupationMassage therapist
Your hands are the tool, and your body is the lever behind them.
hobbyMountain biking
Rough trails, steep drops and a lot of jolting through your arms.
occupationMusician
Hours of practice, loud stages, late nights and an instrument to hold.
hobbyPainting and drawing
Hours of fine, precise hand work, often hunched over a page or easel.
habitParenting young children
Lifting, carrying, bending and rocking all day, on broken sleep.
hobbyPickleball
Quick lateral steps, sudden lunges and plenty of falls on hard courts.
hobbyPlaying guitar
Hours of fretting, strumming and holding an awkward posture.
hobbyPlaying piano
Long practice sessions on a bench with fast, forceful finger work.
occupationRemote worker
Laptop on the kitchen table, no commute, no reason to leave the house.
occupationRestaurant server
Miles on your feet, heavy trays and a dining room to keep happy.
hobbyRoad cycling
Hours bent over the bars, legs spinning thousands of turns per ride.
hobbyRock climbing
Hanging your body weight from your fingertips, often above the ground.
occupationSoftware engineer
Long hours seated, eyes on screens, hands on keys.
occupationStay-at-home parent
Lifting, carrying and caring around the clock, with little time for yourself.
hobbyTennis
Thousands of swings, serves and sprints, mostly on one side of the body.
hobbyVideo gaming
Long sessions seated, thumbs flying, eyes locked on a bright screen.
occupationWarehouse worker
Picking, packing and lifting at speed, miles of walking a shift.
hobbyWeightlifting
Heavy loads through your back, shoulders and wrists, set after set.
habitWorking from the couch or bed
Laptop on your lap, pillows behind your back, no commute and no desk.
hobbyYoga
Deep stretches and long holds that can push joints past their limits.