Wrist and Arm Stretching Exercises

The following exercise will stretch the muscles of the arm. Click on the links below to see more detail on muscles stretched, teaching points, variations, and related injuries.

Wrist Flexor Stretch

Teaching Points

  • Stand facing a wall with your arms outstretched and palms facing up
  • Place your fingers on the wall pointing downwards
  • Slowly try to place your whole hand flat on the wall by extending the wrist
  • Hold for between 10 and 30 seconds

Variations

  • Perform on all fours so that your fingers point to your knees
  • To increase the stretch, sit further back onto your heels

Muscles Stretched

  • Flexor Carpi Radialis
  • Flexor Carpi Ulnaris
  • Biceps Brachii

Related Injuries


Wrist Extensor Stretch

Teaching Points

  • Hold one arm straight out in front
  • Use the other hand to bend the wrist and point the fingers towards the floor, applying gentle pressure
  • Hold for between 10 and 30 seconds

Variations

  • Use a wall to apply pressure rather than the other hand

Muscles Stretched

  • Extensor Carpi Radialis Brevis
  • Extensor Carpi Radialis Longus
  • Extensor Carpi Ulnaris
  • Extensor Digitorum Communis

Related Injuries


Triceps Stretch

Teaching Points

  • Place your hand on your upper back with the elbow bend towards the ceiling
  • Use your other hand to pull the elbow towards your head
  • Hold for between 10 and 30 seconds

Variations

  • Hold a towel in the hand of the arm being stretched and bring it into the position above so that the towel is hanging behind your back
  • Bring the other hand behind you at waist height and pull down on the towel

Muscles Stretched

  • Triceps Brachii

Related Injuries


Tennis Elbow Stretch

Teaching Points

  • Hold one arm straight out in front
  • Use the other hand to bend the wrist and point the fingers towards the floor
  • Rotate the wrist so that the fingers point across the body
  • Hold for between 10 and 30 seconds

Muscles Stretched

Related Injuries

Chest Stretch

Teaching Points

  • Stand in a doorway or next to a wall
  • Bend the arm being stretched and place the forearm flat against the wall or doorframe
  • Step forward and rotate your body away from your outstretched arm
  • Hold for between 10 and 30 seconds

Muscles Stretched

  • Pectoralis Major
  • Pectoralis Minor

Related Injuries


Chest Stretch with a Partner

Teaching Points

  • Hold your arms out behind you, parallel to the floor
  • Your partner should be standing behind you and holding your lower arms
  • Get your partner to gently apply pressure as if trying to push your wrists together
  • Hold for between 10 and 30 seconds

Variations

  • Chest Stretch

Muscles Stretched

  • Pectoralis Major
  • Pectoralis Minor

Related Injuries


Biceps Stretch

Teaching Points

  • Stand with your back to a wall
  • Place your palms on the wall as high as possible with the fingers pointing upwards
  • Lean forwards and squat down to stretch the biceps
  • Hold for between 10 and 30 seconds

Variations

  • Wrist flexor stretch

Muscles Stretched

  • Biceps Brachii

Related Injuries

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