Wrist Stretching Exercises

Static stretching is a vital maintenance routine for anyone spending hours at a computer. While ergonomic hardware attempts to keep you in neutral postures, tendons still undergo immense repetition. Over time, the fascia surrounding your muscles tightening, and the tendons lose their ability to glide smoothly within their sheaths. Targeted stretching restores range of motion and flushes metabolic waste.

The Tendon Glide

Instead of aggressively pulling on your fingers, start with tendon glides to warm up the tissue. Start with your hand open, fingers straight up like a stop sign. Slowly curl your fingers into a hook fist (knuckles bent, but pads touching your palm). Then, roll them into a tight fist. Finally, push your fingers straight out so they are perpendicular to your palm (a table-top shape). Repeat this sequence 10 times to lubricate the carpal tunnel.

The Prayer and Reverse Prayer

To stretch the flexor tendons on the underside of your forearm, perform the Prayer stretch. Place your palms completely together in front of your chest, as if praying. Slowly lower your hands toward your waist while keeping your palms glued together, until you feel a deep stretch in your forearms. Hold for 20 seconds.

For the extensor tendons on the top of the forearm, perform the Reverse Prayer. Place the backs of your hands together in front of your chest, fingers pointing down. Slowly raise your hands toward your chin until you feel the stretch. Hold for 20 seconds.

Important Warnings

• Never stretch into sharp pain. A stretch should feel like a dull, pleasant pull. If you feel a sharp, electrical, or tearing sensation, stop immediately. You are damaging tissue.
• Consistency beats intensity. Doing light stretches 4 times a day is infinitely more effective than aggressively wrenching your wrists once a week.