Kneeling Wrist Extensions
Wrist mobility, forearm strength, hand health
Why it works
Modern life wrecks wrists through typing, phones, and driving. Kneeling wrist extensions build extension range and forearm strength simultaneously, protecting against repetitive strain injuries and carpal tunnel symptoms.
How to do it
- Kneel with palms flat on the floor, fingers pointing toward you
- Lift your palms off the floor while keeping fingers down. Tension through the forearm
- Lower with control, lifting from the wrist rather than curling the fingers
- The tension should be through the forearm, not the finger joints
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Kneeling Wrist Extensions?
The minimum effective dose for Kneeling Wrist Extensions is 1 min. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Kneeling Wrist Extensions target?
It targets wrist mobility, forearm strength, hand health. Done daily at its 1 min dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Kneeling Wrist Extensions worth doing if I only have a minute?
Yes. 1 min is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of mobility work that still moves the needle, so short sessions done daily compound into real change.
How do I make Kneeling Wrist Extensions easier or harder?
To scale it down: Less weight forward. To make it harder: More weight forward. Pause at top.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
