Elbow, Wrist and Hand Exercises
Wrist Extensor Stretch
The wrist extensor stretch lengthens the muscles on the back of the forearm that attach at the outer elbow. It eases forearm tightness from typing and gripping and is used alongside strengthening in tennis elbow.
What it does
The extensor muscles work with every grip. Stretching them relieves tightness and improves comfort during activity.
It is a regular part of rehab plans for tennis elbow, de Quervain's tenosynovitis and radial tunnel syndrome, and it features in our joint pain physiotherapy programmes.
How to do it
- Hold your arm straight in front with the palm facing down.
- Bend the wrist so the fingers point to the floor.
- Use the other hand to gently press the back of the hand towards you.
- Hold 20 to 30 seconds. You should feel a stretch on the back of the forearm.
How much
3 holds, 2 to 3 times a day.
Common mistakes
- Stretching into sharp elbow pain.
Stop and check with us if
- Elbow pain continues beyond several weeks despite activity changes.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
Is stretching enough for tennis elbow?
Can I stretch at my desk?
Related treatments
Joint Pain Physiotherapy
Assessment and treatment for stiff, swollen or painful joints.
Learn more HandTennis Elbow
Outer elbow pain from gripping and lifting. Most sufferers have never held a racquet.
Learn more HandDe Quervain's Tenosynovitis
Thumb-side wrist pain from lifting babies, phones and repetitive thumb work.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.