Forearm Extensor Stretch

The wrist extensors occupy the outer forearm. They insert on the lateral epicondyle of the elbow — a small bony prominence on the outside of the elbow. When overused or shortened (intensive mouse use, manual work, tennis), their insertion becomes irritated, causing lateral epicondylitis or tennis elbow. Regular extensor stretching is a cornerstone of prevention and treatment for this common condition.

Targeted Anatomy

Extensor carpi radialis longus — main wrist extensor, inserts on the 2nd metacarpal.
Extensor carpi radialis brevis — deep extensor, often the first affected in tennis elbow.
Extensor digitorum communis — extends the four fingers, engaged during keyboard typing.
Extensor carpi ulnaris — wrist extensor and ulnar deviator.

Step-by-Step Instructions

Step 1 — Extend the Arm

Stand or sit. Extend your right arm in front of you, palm down (pronation), elbow fully extended.

Step 2 — Flex the Wrist

With the left hand, grasp the back of the right hand and flex the wrist downward, pulling the fingers toward you. The back of the right hand faces the ceiling while the fingers point to the floor.

Step 3 — Gradually Intensify

Keep the right elbow straight and gently increase wrist flexion until you feel a clear stretch along the outer forearm, from the outside of the elbow to the back of the hand.

Step 4 — Hold

Hold for 30 seconds. Breathe normally. Switch sides. Perform 2 to 3 sets per side.

Duration and Frequency

Hold: 30 seconds per side
Sets: 2-3 per side
Frequency: every 2 hours during screen work or manual activity

Safety Tips

Do not force if you have active epicondylitis — the stretch should be gentle and pain-free.
Keep the elbow straight but not locked in hyperextension.
If pain increases during or after stretching, consult a physiotherapist.
Combine with eccentric strengthening exercises for complete treatment.

Variations

Wrist flexion on a table — forearm on the table, hand hanging off the edge, let the hand flex under its own weight.
With a resistance band — add gentle resistance for progressive controlled stretching.
Fingers in flexion — make a fist during the stretch to target finger extensors more.

Target Audience

Essential for tennis players, intensive mouse users, mechanics, chefs, gardeners and anyone performing repetitive gripping or wrist extension movements. Suitable for all levels.

Forearm Extensor Stretch