Mobility · Focus — Wrist
Kneeling Forearm Stretch
Wrist flexibility, forearm release, repetitive strain prevention
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
Kneeling forearm stretches reverse the chronic wrist flexion from typing and phone use. The gentle, sustained position allows the connective tissue to adapt gradually.
How to do it
Palm down, fingers back.
Gentle pressure through the wrist. Breathe and hold. Don't force. Wrist tissue adapts slowly. Consistent gentle load beats occasional hard sessions.
- Kneel and place your palms flat on the floor, fingers pointing back toward you
- Gently lean back to feel a stretch through the wrists and forearms
- Breathe and hold gently without forcing the range
- Wrist tissue adapts slowly — consistent gentle load beats occasional hard sessions
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.