7 Best Stretches For Tight Wrists

“Tight wrists can happen from doing a lot of writing, typing, or even starting out a Pilates or yoga practice where there is a LOT of time spent in quadruped,” says Helen Phelan, a Pilates instructor and founder of Helen Phelan Studio. Stretching daily is key to easing the pain.

When Should I Stretch My Wrists?

A major warning sign of wrist pain doesn’t always start near your hands, Phelan says. “The muscles of the wrist begin at the elbow, so if you feel pain or tension throughout your forearm, you may need to give this area some extra attention.”

Wrist Circles

You can stick to basics for big results, says Kelsey Decker, a certified personal trainer and the education coordinator for StretchLab. “Clasp both hands together and form circles with each wrist,” she suggests. Do this for 30 to 60 seconds per side.

Wrist Flexion Stretch

“Bend your palm towards the forearm for up to 60 seconds,” says Shayra Brown, NASM Personal Trainer at Blink Fitness. You can add some gentle pressure by pulling your fingers toward your body if you want to deepen the stretch for your smaller muscles.

Gorilla Stretch

“Get into the quadruped position as if you were about to do a pushup," Phelan says. "Flip your palms so your knuckles face the ground and your fingertips face you." Press down to activate the stretch in your forearms and give relief to your extensor muscles.

Wrist Extension

“Extend one arm out in front of you, palm facing down," Decker says. Pull your fingers toward you, but since your palms are facing down, you’ll be stretching the top side of your forearm. Twenty seconds should stretch these oft-neglected wrist muscles.

Self-Myofascial Massage

Grab a foam roller if there’s tension in your forearms, Brown advises. Massaging your forearms from your wrist to your elbow can help ease all that texting and typing tension.

Use A Resistance Band

“Perform row and press movements with a resistance band while maintaining the neutral position of the wrist,” Brown suggests. This isn’t your traditional “stretch,” but it will teach your wrists to stay aligned against pressure (think: typing).

Forearm Extension

“Start in a tabletop position,” Decker says, “with the backs of your hands in contact with the ground and fingers facing toward your body.” Lean your body back to stretch the tops of your forearms and ease your wrist pain. Hold for 20 to 30 seconds, then repeat.