Wrist and Hand, Phase 2 · Exercise 1 of 4 WH-2 #1

Wrist Flexor and Extensor Stretches

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

Stretch wrist front and back

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 direction, each side

You needNone (or use your other hand)

Demonstration video: How to do the Wrist Flexor and Extensor Stretch- Oakville Physiotherapy (Glen Abbey Physiotherapy). Follow the steps on this page if the video differs.

Why it helps

In Phase 1 you moved the wrist actively. This phase adds gentle stretching with the opposite hand. This works on lengthening the muscles on both sides of the forearm, which work all day to control the wrist.

How to do it

Flexor stretch (front of forearm): hold your injured arm straight out in front of you, palm UP, elbow straight.
Use your other hand to gently pull the fingers DOWNWARD (toward the floor). You should feel a stretch along the FRONT of the forearm. Hold 30 seconds.
Extensor stretch (back of forearm): same setup, but now palm DOWN, elbow straight.
Use your other hand to gently pull the fingers DOWNWARD (toward the floor). You should feel a stretch along the BACK of the forearm. Hold 30 seconds.
Switch sides if both wrists are involved. Do this 2 times a day.

Too hard? Try this

Pull less hard. Or hold for only 15 seconds. Or skip the side that hurts most until it feels safer.

Too easy? Try this

Combine both stretches: in the palm-down position, also add a slight ulnar deviation (pulling the hand toward the pinky side).

Common mistakes

You pull too hard and feel sharp pain.
You bend the elbow during the stretch.
You hold your breath.

You should feel

Gentle stretch along the front or back of the forearm.
Slow, easy breathing.

You should not feel

Sharp pain in the wrist.
Numbness or tingling in the fingers.
Pain in the elbow.

Stop right away if

Sharp wrist pain.
Numbness or tingling that does not go away after stopping.
Wrist clicking or locking.

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