Mobility · Baseline Mobility
Kneeling Wrist Extensions
Wrist mobility, forearm strength, hand health
Minimum Effective Dose
40s
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 forearm, not fingers. Keep knuckles relaxed.
- Kneel on all fours with fingers pointing forward
- Lean weight gently onto your palms
- Lift your palms off the floor while keeping fingers down
- 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.