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Stretches

Wrist and forearm stretches

Wrist and forearm stretches and drills for desk work, climbing, handstands and push-ups. Gentle rocks and circles first, then load.

32 moves21 with 3D demosBeginner 11Intermediate 7Advanced 14

Beginner wrist and forearm stretches 11

Doorway chest opener demonstrated on the 3D figure3D demoDoorway chest openerBeginner · A wallOverhead Triceps Stretch demonstrated on the 3D figure3D demoOverhead Triceps StretchBeginner · No equipmentQuadruped Wrist Rocks demonstrated on the 3D figure3D demoQuadruped Wrist RocksBeginner · No equipmentWall angel demonstrated on the 3D figure3D demoWall angelBeginner · A wallWrist & forearm flow demonstrated on the 3D figure3D demoWrist & forearm flowBeginner · No equipmentWrist Flexor Stretch demonstrated on the 3D figure3D demoWrist Flexor StretchBeginner · A wallKneeling Forearm Stretch demonstrated on the 3D figure3D demoKneeling Forearm StretchBeginner · Other / check instructionsOverhead Stretch demonstrated on the 3D figure3D demoOverhead StretchBeginner · Other / check instructionsSide Wrist Pull demonstrated on the 3D figure3D demoSide Wrist PullBeginner · Other / check instructionsStanding Biceps Stretch demonstrated on the 3D figure3D demoStanding Biceps StretchBeginner · Other / check instructionsWrist Circles demonstrated on the 3D figure3D demoWrist CirclesBeginner · No equipment

Intermediate wrist and forearm stretches 7

Bar hang demonstrated on the 3D figure3D demoBar hangIntermediate · Pull-up bar + A stepCrow pose (Bakasana) demonstrated on the 3D figure3D demoCrow pose (Bakasana)Intermediate · No equipmentHalf handstand at the wall (Ardha Adho Mukha Vrksasana) demonstrated on the 3D figure3D demoHalf handstand at the wall (Ardha Adho Mukha Vrksasana)Intermediate · A wallOverhead lat stretch at a bench demonstrated on the 3D figure3D demoOverhead lat stretch at a benchIntermediate · A bench or boxUpward Plank Pose (Purvottanasana) demonstrated on the 3D figure3D demoUpward Plank Pose (Purvottanasana)Intermediate · No equipmentUpward-facing dog (Urdhva Mukha Svanasana) demonstrated on the 3D figure3D demoUpward-facing dog (Urdhva Mukha Svanasana)Intermediate · No equipmentBrachialis-SMRIntermediate · A foam roller

Advanced wrist and forearm stretches 14

Forearm stand (Pincha Mayurasana) demonstrated on the 3D figure3D demoForearm stand (Pincha Mayurasana)Advanced · A wallFour-limbed staff pose (Chaturanga Dandasana) demonstrated on the 3D figure3D demoFour-limbed staff pose (Chaturanga Dandasana)Advanced · No equipmentHandstand at the wall (Adho Mukha Vrksasana, chest to wall) demonstrated on the 3D figure3D demoHandstand at the wall (Adho Mukha Vrksasana, chest to wall)Advanced · A wallCrane Pose (Bakasana, straight arms)Advanced · No equipmentScale Pose (Tolasana)Advanced · A stepSide Crow (Parsva Bakasana)Advanced · No equipmentWild Thing (Camatkarasana)Advanced · No equipmentSupported headstand (Salamba Sirsasana) demonstrated on the 3D figure3D demoSupported headstand (Salamba Sirsasana)Expert · A wallEight-Angle Pose (Astavakrasana)Expert · No equipmentFirefly Pose (Tittibhasana)Expert · No equipmentFlying Pigeon (Eka Pada Galavasana)Expert · No equipmentPeacock Pose (Mayurasana)Expert · No equipment

Workouts that use them

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Questions people ask

What are good wrist and forearm stretches for beginners?

Start with moves graded easy, such as Doorway chest opener, Overhead Triceps Stretch, Quadruped Wrist Rocks. There are 11 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do wrist and forearm stretches at home without equipment?

Yes. 25 of the 32 moves here need nothing but your body, a floor, a wall or a step, for example Doorway chest opener, Overhead Triceps Stretch, Quadruped Wrist Rocks.

What are the hardest wrist and forearm stretches?

Moves graded advanced or expert include Supported headstand (Salamba Sirsasana), Eight-Angle Pose (Astavakrasana), Firefly Pose (Tittibhasana). Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.