Wrist Flexion/Extension
This simple active mobility drill takes the wrist through its full flexion and extension range. It is ideal for desk workers, anyone who types frequently, and as a pre-workout warm-up before front rack, push-up, or handstand work.
Setup
- Extend one arm in front of you at shoulder height, palm facing down.
- Slowly flex your wrist, pointing your fingers toward the floor. Use your opposite hand to apply gentle overpressure at end range if desired.
- Reverse the motion and extend your wrist, pointing your fingers toward the ceiling. Again, apply gentle overpressure with the opposite hand if desired.
- Alternate between flexion and extension in a slow, rhythmic pattern.
Coaching Cues
What to feel:
- A stretch along the top of the forearm during flexion and along the underside during extension
- Smooth, controlled movement through the full available range
Common mistakes:
- Bending at the elbow instead of isolating the wrist joint
- Applying overpressure too aggressively — this should be gentle
- Rushing through the movement without pausing at end ranges
Tip
For a loaded variation, place your palms flat on a desk and lean forward to bias extension, then flip your hands over (fingers pointing toward you) and lean back to bias flexion.
Video and animated demos coming soon.
Programming
| Parameter | Recommendation |
|---|---|
| Reps | 10-15 per hand |
| Sets | 2-3 |
| Hold time | 2-3 seconds at each end range |
| Frequency | Daily, especially during desk work |
| When to do it | Desk breaks, pre-workout, morning routine |
Progressions
- Beginner: Unloaded flexion/extension as described.
- Intermediate: Perform from a tabletop position on all fours with hands flat, rocking forward and back.
- Advanced: Loaded wrist flexion/extension using a light dumbbell or wrist roller.