Kneeling Wrist Flexor Stretch
A kneeling forearm stretch with the palms flat on the floor and the fingers pointing back toward the knees; rocking the hips back loads both wrists at once. Good prep for push-ups, front racks and handstands.
Primary muscles
- Forearm Flexors
- Sets
- 2
- Duration
- 20–30 sec
- Rest
- 15s
How to perform
Main muscles working (thicker lines)
Starting position
On hands and knees on a mat, palms flat with the fingers pointing back toward your knees and the shoulders over the wrists.
Keep the palms and the heels of the hands pressed flat into the floor.
Slowly shift your hips back toward your heels.
Stop when you feel a stretch along the insides of the forearms.
Shift forward to ease off; hold or rock slowly in and out.
Breathing: Breathe slowly and sink back a little on each exhale.
Coaching tips
Heels of the hands stay down
Elbows straight
Lean, don't bounce
Common mistakes
Letting the palms peel off the floor
Bending the elbows to escape the stretch
Leaning back too far too fast
Safety notes
Start with the hands close to the knees and stop if you feel sharp wrist pain, tingling or numbness.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.