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

  1. Extend one arm in front of you at shoulder height, palm facing down.
  2. Slowly flex your wrist, pointing your fingers toward the floor. Use your opposite hand to apply gentle overpressure at end range if desired.
  3. Reverse the motion and extend your wrist, pointing your fingers toward the ceiling. Again, apply gentle overpressure with the opposite hand if desired.
  4. 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

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

  1. Beginner: Unloaded flexion/extension as described.
  2. Intermediate: Perform from a tabletop position on all fours with hands flat, rocking forward and back.
  3. Advanced: Loaded wrist flexion/extension using a light dumbbell or wrist roller.