Wrist and Hand, Phase 2 · Exercise 2 of 4 WH-2 #2

Prayer Stretch and Reverse Prayer

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Mobility for both sides of the wrist

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose2 times a day, 30-second hold each position

You needNone

Demonstration video: Prayer Stretch - Forearm & Wrist Stretch (Dr. Christy Lee). Follow the steps on this page if the video differs.

Why it helps

The prayer stretch combines wrist extension with finger extension in a position that is easy to control. The reverse prayer does the opposite. Together they work on mobility on both sides of the wrist.

How to do it

Prayer stretch: stand or sit with elbows bent. Place your palms together in front of your chest like a prayer position.
Keeping the palms pressed together, slowly LOWER your hands toward your belly. Your elbows lift up to the sides as you go.
Stop when you feel a stretch on the FRONT of both wrists. Hold 30 seconds. Slowly return.
Reverse prayer: now turn the hands so the BACKS of the hands press together in front of your chest, fingertips pointing down.
Keeping the backs of the hands pressed together, slowly raise the hands toward your chin. You should feel a stretch on the BACK of both wrists. Hold 30 seconds.

Too hard? Try this

Only do the prayer position, skip the reverse. Or hold for 15 seconds. Or do them one wrist at a time using the opposite hand to hold the position.

Too easy? Try this

Hold for 45 seconds. Or add a slight squeeze of palms together (or backs of hands) for active resistance.

Common mistakes

You let the palms or backs of hands come apart.
You bend your elbows asymmetrically (one higher than the other).
You shrug your shoulders.

You should feel

Even stretch in both wrists.
Steady, calm breathing.

You should not feel

Sharp pain in either wrist.
Pain that is sharply worse on one side.
Numbness in the fingers.

Stop right away if

Sharp wrist pain.
Wrist clicking or locking.
Fingers becoming numb during the stretch.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program