The wrist extensor stretch loosens the muscles on the back of your forearm that lift your hand and fingers (wrist extensors). You stand at a table, rest the back of your hand on it with the wrist bent, and lean your body forward a little until you feel a pull along the top of the forearm. Physios often give it to people whose forearms feel tight from typing, gripping or lifting, and it is a common part of programs for pain on the outer side of the elbow (tennis elbow).

How to do the wrist extensor stretch

Stand side-on to a sturdy table that is about the height of your hips, close enough that your hand reaches it with your arm hanging straight at your side.
Turn your palm to face forward, then bend the wrist so the back of your hand rests flat on the table, fingers pointing forward, away from you. Keep your elbow straight.
Slowly lean your body forward a little. As your shoulder moves forward over your hand, the bend at the wrist increases.
Stop when you feel a gentle stretch along the top of your forearm. Hold it there and keep breathing.
Ease back to upright to let the stretch go, then repeat.

What you should feel

A gentle pull along the top of your forearm, from the back of the wrist toward the elbow. It should ease a little the longer you hold.

Common mistakes

Bending the elbow, which takes most of the stretch away.
Leaning so far that you put heavy weight through the bent wrist.
Bouncing in and out of the stretch instead of holding it steady.
Shrugging the shoulder up toward your ear.

How often

Many programs use 2 to 4 holds of 15 to 30 seconds, a few times a day. Your physio will adjust the hold time and how often you do it.

Stop and check with your physio if

Sharp pain in the wrist or at the elbow, rather than a stretch.
Numbness, tingling or pins and needles in the hand or fingers. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
Wrist or elbow pain that is worse afterward and still there the next day.

From the clinic

Resting weight on a bent wrist does not suit everyone. If it bothers you, try the same stretch without the table: hold your arm straight out in front of you, palm facing down, and use your other hand to gently bend the wrist down until you feel the pull on the top of the forearm.

A fully bent wrist can press on the nerve that runs through the front of it. If you get tingling in your thumb and first fingers while you hold the stretch, come out of it and mention it to your physio. After a broken wrist, hand or forearm, or surgery on any of them such as a tendon repair, start only when your doctor, surgeon, physio or hand therapist says the bone or repair is ready for this, and follow their plan for how much to do. After a recent wrist sprain, check with your physio before stretching into a full bend. To stretch the other side of the forearm, try the prayer stretch.

After a broken or dislocated elbow, or elbow surgery such as a tendon repair, follow your surgeon's or physio's plan, and start this exercise only when they have cleared you. If you have just hurt your arm and have severe pain, cannot move the elbow or heard a snap, do not exercise it. Go to an urgent care center or emergency department the same day. If the arm looks a different shape or sits at an odd angle, a bone is showing, or your arm or hand tingles, feels numb or turns cold, pale or blue, go to an emergency department straight away or call emergency services, and do not drive yourself.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Wrist extensor stretch