Gentle wrist flexor stretch (palm up)
With the forearm supported and palm up, ease the wrist toward extension to stretch the front of the forearm — common after typing or gripping.
Do this exercise
1 set × 4 reps · hold 15s each. Watch the demo and tap through at your own pace — we log your reps, holds, and how it felt.
Prefer the classic step-by-step timer?
Rest the forearm on a table, palm facing the ceiling, wrist just past the edge.
Ready when you are
We'll guide you through 5 short steps — about 26 seconds of guided motion. Pause or stop anytime — nothing is uploaded.
Have ready: No special equipment
Contraindications & stop if…
When not to do this
- Acute wrist tendinitis flare without clearance
- Recent distal radius fracture before bone healing milestones
Stop if
- Sharp pain at the wrist crease
- New numbness in thumb or index
- Popping with pain
Prefer a quick pacing gate before the timer? Use full guided session — it asks for pain, stiffness, and fatigue in a few taps first (education only, not clearance).
Instructions, dose & tipsSetup, how many to do, and common mistakes
How to do it well
Goal, setup, dose, and the things therapists most often have to repeat. This is education — not a replacement for your clinician's plan.
Before you start
- Warm tissues tolerate stretch better — try after a shower or light movement.
- If your therapist prefers a brace or block protocol, follow that first.
Today's dose
- Reps
- 4
- Sets
- 1
- Hold
- 15s
- Sessions / day
- 2
- Rest
- 60s
- Pain ceiling
- 2/10
Common mistakes
- Cranking the wrist instead of micro-range changes
- Lifting the forearm off the table
- Holding the breath
Easier version
- Skip the assist; only use gravity
- Hold half the time
Harder version
Only if your phase allows progression.
- Only if cleared: add 5° range with the same light pressure
How did this feel?
One tap. Saved as a question for your next visit when relevant — never auto-shared.