The side wrist pull stretch is a bodyweight exercise that targets the forearms and helps improve flexibility and mobility in the wrists and hands. It is performed by extending one arm to the side and gently pulling the hand towards the body with the opposite hand, creating a stretch in the forearm.
Also Works
WristsHands
How to Perform
1
Stand with your feet shoulder-width apart and your arms extended in front of you.
2
Extend your right arm out to the side, parallel to the ground, with your palm facing down.
3
With your left hand, grab your right hand and gently pull it towards your body, feeling a stretch in your right forearm.
4
Hold the stretch for 15-30 seconds, then release.
5
Repeat on the other side.
Pro Tips
•Keep the stretching arm straight and at shoulder height for the most effective forearm stretch.
•Pull gently and steadily; the forearm muscles and wrist extensors are small and easy to overstretch.
•Vary the wrist angle (palm up vs palm down) to target different forearm muscles.
Common Mistakes
•Yanking the wrist aggressively instead of applying gentle, sustained pressure.
•Bending the stretching arm at the elbow, which reduces the stretch on the forearm muscles.
•Rushing through the stretch and not holding long enough for tissue lengthening.