Wrist Extensor Stretch

Wrist Extensor Stretch

Purpose: Reduce tightness in the wrist/forearm extensor muscles (top of forearm), often helpful with gripping and typing tasks.

Equipment: None.

How to do it:
1) Straighten your elbow in front of you with the palm facing down.
2) With the other hand, gently bend the wrist downward and slightly toward the thumb side until you feel a stretch along the top of the forearm.
3) Keep the shoulder relaxed and avoid twisting the wrist aggressively.
4) Hold, then slowly release.

What you should feel: A comfortable stretch, not pain.

Dosage: 3 sets of 30 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.

Progression:
- Increase the hold time gradually (up to 45–60 seconds if tolerated).
- Repeat with the elbow slightly bent if the straight-elbow position is too intense.

Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.