MOVEMENT GUIDE / MAT / COMFORTABLE FLOOR
Wrist extensor stretch
Extend an arm palm down with a soft elbow. Gently bend the wrist down using the other hand; keep pressure light. Start with 2 × 15 seconds per side.
Target muscles
Wrists range of motion and movement control
Setup
Warm up with a few minutes of easy movement. Choose a supported position and a mild stretch, never pain.
Perform the move
Extend an arm palm down with a soft elbow. Gently bend the wrist down using the other hand; keep pressure light. Start with 2 × 15 seconds per side. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice comfortable motion in the wrists. This is general flexibility education, not a diagnosis-specific rehabilitation plan.
Common mistake
Using force when numbness or tingling appears
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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