Video: How To Stretch Your Wrist Flexors

Wrist flexibility and mobility play crucial roles in our daily activities. Whether typing, lifting weights, or simply shaking hands, the range of motion in our wrists affects our ability to perform these tasks efficiently. One way to improve wrist flexibility is to stretch wrist flexors, the muscle group that enables wrist flexion.

Understanding Wrist Flexion

Wrist flexion refers to bending the hand down at the wrist, bringing the palm closer to the inner forearm. This motion is facilitated by the wrist flexor muscles, tendons, and bones that constitute the wrist structure.

Extension is the motion of moving your hand upward, making the palm face the ceiling, which is the opposite of flexion. Both these movements contribute to the normal range of wrist movement. Impairments in wrist flexion or extension can hinder daily activities requiring wrist and hand use.

Role of Wrist Flexion in Daily Life

The ability to flex our wrists is essential in performing various daily tasks. It aids in gripping objects, writing, typing, and even performing specific exercises (e.g., playing pickleball or tennis.) However, overuse or incorrect use of these muscles can lead to discomfort or pain in the wrist. Thus, it’s essential to maintain healthy wrist flexion by stretching wrist flexors and keeping a balanced range of motion.

Causes of Wrist Flexion Pain

Overuse injuries resulting from repetitive motion are the most common cause of wrist flexion pain. Other causes include carpal tunnel syndrome, ganglion cysts, and arthritis. A sudden impact, like a fall on your wrist, can also cause wrist flexion pain.

Diagnosing Wrist Flexion Issues

The diagnosis of wrist flexion issues begins with a comprehensive medical history and a detailed discussion about your symptoms. Your doctor may evaluate your wrist’s mobility through a series of movements. Further, an X-ray or MRI might be suggested to make a precise diagnosis if there has been a recent injury or if the cause of the pain remains uncertain.

In our world, we can also examine your wrists through our Functional Range Assessment. So, if you want to try an alternative route that doesn’t involve drugs, ice, or injections, I highly suggest checking out our assessment.

How To Stretch Your Wrist Flexors

The video below shows you how to set up and stretch your wrists. You can always make adjustments (as we suggest) if things don’t feel right. Watch the video below, and subscribe to our YouTube channel for more content.

Once you learn to stretch the wrist, you can load them. We like using isometrics like passive range holds to teach people good wrist flexion.

Conclusion

Maintaining healthy wrist flexibility is crucial for our daily activities. Stretching wrist flexors regularly can help improve the range of motion and prevent overuse injuries. If you experience persistent or severe wrist flexion pain, seeking medical advice is recommended.

Written by:

Brian Murray, FRA, FRSC

Founder of Motive Training

We’ll teach you both how to move with purpose so you can lead a healthy, strong, and pain-free life. Our headquarters are in Austin, TX, but you can work with us online by signing up for KINSTRETCH Online or digging deep into one of our Motive Mobility Blueprints.