Wrist Ulnar Deviator and Flexor Stretch
Start on all fours with fingers pointing towards your knees. Slowly lean back, keeping your palms flat and arms straight, to stretch your forearms and wrists. Hold the stretch, focusing on a gentle sensation.
- Target muscles
- Forearms
- Equipment
- Bodyweight
- Training style
- Mobility and recovery, Yoga and Pilates, Home
- Logged as
- Seconds
- Popularity
- 65 of 100
Wrist Ulnar Deviator and Flexor Stretch: how to do it
- Begin on all fours, positioning your hands directly under your shoulders and your knees under your hips.
- Rotate your hands so that your fingers point towards your knees, with your palms flat on the ground.
- Slowly lean back towards your heels, keeping your palms pressed against the floor and your arms straight.
- Hold the stretch for 20-30 seconds, ensuring you feel a gentle stretch in your forearms and wrists.
- Return to the starting position and repeat as needed.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
Avoid lifting your palms off the ground or locking your elbows too aggressively. Maintain straight arms, keep palms flat, and move slowly to prevent strain.
Alternatives
More Forearms exercises
Questions about Wrist Ulnar Deviator and Flexor Stretch
What muscles does the Wrist Ulnar Deviator and Flexor Stretch target?
This stretch primarily targets the forearm muscles, especially the wrist flexors and ulnar deviators. It helps relieve tightness from repetitive hand movements, such as typing or weightlifting.
Do I need any equipment for the Wrist Ulnar Deviator and Flexor Stretch?
No equipment is required—it's a bodyweight stretch you can do anywhere with a flat surface. A yoga mat can add comfort, but it’s optional.
Is the Wrist Ulnar Deviator and Flexor Stretch suitable for beginners?
Yes, this is a gentle mobility exercise that beginners can safely perform. Start with a short hold and gradually increase the duration as your flexibility improves.
How long should I hold the Wrist Ulnar Deviator and Flexor Stretch?
Hold the stretch for 20–30 seconds per set, repeating 2–3 times. Focus on a mild, comfortable stretch—avoid pushing to the point of pain.
What are common mistakes to avoid with the Wrist Ulnar Deviator and Flexor Stretch?
Avoid lifting your palms off the ground or locking your elbows too aggressively. Maintain straight arms, keep palms flat, and move slowly to prevent strain.
What are the benefits of the Wrist Ulnar Deviator and Flexor Stretch?
It improves wrist flexibility, reduces forearm tightness, and can help prevent overuse injuries. This stretch is especially beneficial for people who spend long hours typing or lifting weights.
Are there variations of the Wrist Ulnar Deviator and Flexor Stretch?
Yes, you can modify the stretch by performing it standing against a wall or with one arm at a time for lighter intensity. These variations make it easier to adjust the depth of the stretch for comfort.