Bent Over Single Arm Wrist Flexors Stretch
Bent Over Single Arm Wrist Flexors Stretch Exercise Description
The Bent Over Single Arm Wrist Flexors Stretch targets the muscles on the palm side of the forearm, including flexor carpi radialis, flexor carpi ulnaris, palmaris longus, and the finger flexors. Performed with a hip hinge and one hand anchored to the floor, it uses controlled bodyweight to place the wrist in extension and lengthen the forearm flexors and palmar tissues. A straight elbow increases tension across the wrist and forearm, while extended fingers emphasize the long digital flexors. The single‑arm setup allows precise angle and pressure control while keeping the trunk and shoulder organized. Aim for a broad, mild stretch along the underside of the forearm and into the palm with no joint pinching or numbness.
- Muscle Groups: Forearms
- Target Muscles: Flexor Carpi Radialis, Flexor Carpi Ulnaris, Palmaris Longus
- Assisting Muscles: Flexor Digitorum Superficialis
- Stabilizing Muscles: Extensor Digitorum, Multifidus, Serratus Anterior, Transversus Abdominis, Triceps Brachii - Medial Head
- Body Area: Upper Body
- Body Parts: Arms, Lower Arms
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Wrist Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Inner Forearm
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Bent Over Single Arm Wrist Flexors Stretch Exercise
‘- Stand with feet about hip‑width, soften your knees, and hinge at the hips to a flat‑back, neutral‑spine position.
– Place one palm on the floor in front of your feet with fingers pointing toward your knees (toward you). Spread the fingers comfortably.
– Straighten the elbow of the stretching arm without locking; keep the shoulder down away from the ear.
– Use the other hand on your thigh or lightly on the floor for balance only.
– Gently shift your hips back and slightly away from the planted hand until you feel a mild, even stretch along the underside of the forearm and into the palm.
– Keep the palm and all fingers in contact with the floor; maintain wrist alignment with the forearm and avoid twisting.
– Extend the fingers and avoid collapsing the arch of the hand; breathe steadily and keep the torso quiet.
– To adjust intensity, reposition the hand closer or farther from the feet or rotate it slightly to find a comfortable angle—no bouncing.
– To exit, shift weight forward, bend the elbow, and lift the hand off the floor.
Bent Over Single Arm Wrist Flexors Stretch Tips
‘- Soften your knees and hinge at the hips to find a flat‑back, neutral‑spine position before placing your hand.
– Place the palm on the floor with fingers pointing toward your knees and spread the fingers comfortably.
– Straighten the stretching arm’s elbow without locking and keep the shoulder down away from the ear.
– Use the free hand only for light balance support on your thigh or the floor, not to push into the stretch.
– Gently shift your hips back and slightly away from the planted hand until you feel a mild, even stretch along the underside of the forearm and into the palm.
– Keep the entire palm and all fingers in contact with the floor and maintain wrist alignment with the forearm, avoiding any twisting.
– Extend the fingers and avoid collapsing the arch of the hand while keeping the torso quiet and breathing steadily.
– Adjust intensity by moving the hand closer or farther from the feet or rotating it slightly to find a comfortable angle, without bouncing.
– To exit, shift your weight forward, bend the elbow, and then lift the hand off the floor.
Bent Over Single Arm Wrist Flexors Stretch Beginner Introduction
The Bent Over Single Arm Wrist Flexors Stretch is a bodyweight stretch that targets the front side of the forearm, wrist, and palm. From a hinged, bent-over stance, one hand is placed on the floor with the fingers turned back toward the legs, creating a gentle opening through the inner forearm and into the hand. The arm on the stretching side stays long, which increases the pull from elbow to wrist, while lengthened fingers bring more sensation into the fingers and palm.
Because only one arm is grounded, the body position can be fine‑tuned so the stretch feels smooth and evenly distributed rather than sharp or localized. The other hand simply provides balance, allowing the shoulders and upper body to stay calm and steady. This stretch emphasizes slow, controlled loading of the wrist and forearm tissues, encouraging flexibility in the wrist flexors while maintaining a comfortable, sustainable level of tension without joint discomfort or tingling sensations.