Interlaced wrist extension stretch
Gentle wrist extension with fingers interlaced
Goal
Uses combined finger extension to bias a flexor–pronator stretch for functional tolerance.
Motion taxonomy (reference)
Also called: interlaced wrist extension stretch
Muscles — forearm flexor group, wrist flexors
Tendons — finger flexor tendons, flexor carpi radialis/ulnaris tendons
Bones / joints — carpal bones, radius, ulna, wrist joints
Indexed benefits: improves wrist extension tolerance · reduces stiffness · stretches forearm flexors
Common contexts: stiff wrist · tight forearm flexors · warm-up stretch
Best for
- Forearm flexor tightness
- Desk-worker warm-up
Default dose
5 reps • 15s hold • 2×/day
Avoid when
- Acute TFCC injury
- Carpal instability
- Recent distal radius fracture
Measurement targets
- Comfortable extension hold time
Setup
- Stand or sit tall; interlace fingers in front of the chest.
Steps
- 1Press palms together lightly.
- 2Lift elbows to bring wrists into comfortable extension.
- 3Hold; breathe.
- 4Release and shake out the hands.
Cues
- Stretch, not strain.
- Stop before sharp wrist pain.
Common mistakes
- Forcing hyperextension.
- Holding the breath.
Stop if you feel
Stop rules
- Sharp pain (≥ 4/10)
- Increasing swelling during or after
- New or worsening numbness or tingling
- Color change in fingers (pale, blue, red)
- Wound opens, drains, or feels hot
- Next morning is worse than the day before
Progressions
- Slightly longer holds if tolerated.
Regressions
- One-hand wrist extension on table edge with less load.
Used in
What to do next — not a dead end
Suggestions use body region, goal, motion type, and allowed phases — not your medical record. After surgery or a flare, follow your clinician first.
~2–5 min as a focused practice block
5 reps · 15s hold · 2×/day
None required — table or bodyweight only.
Phases 1, 2, 3, 4
Generally lower load — still respect pain and swelling.
Next best movements
Later phase or richer progression when you are ready.
Prerequisite / gentler lane
Same region and intent — usually earlier phase or lower risk.
Commonly paired with
Different primary goal, same region — typical mixed sessions.
Related movements
Similar mechanics, goals, or anatomy.
Keep momentum without overdoing it
Log a short check-in to protect your streak — even one quality set counts.