Mobility · Baseline Mobility
Kneeling Wrist Extensions
Wrist mobility, forearm strength, hand health
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
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
Lift clean, don't claw.
Tension through the top of the forearm. Fingers stay on the floor. Lift from the wrist only, not a finger curl.
- 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
Easier
Less weight forward.
Stay back on the knees. Gentle load on wrists.
Harder
More weight forward. Pause at top.
Lean into it. Hold the lift for 2 seconds.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline 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.
Launching May 2026 · Free to try
