The wrist extensors are the muscles on the top of your forearm. This group of eight muscles extends your wrist joint, pulling the top of your hand toward your forearm. To stretch your wrist extensor muscles you move your hand in the opposite direction, pushing the top of your hand away from your forearm.
Significance
The National Strength and Conditioning Association recommends stretching the wrist extensor muscles to improve performance, reduce your risk of injury and maximize your functional range of motion in various sports, such as golf. However, you don't have to be an athlete to reap benefits from stretching your wrist extensor muscles. If you work at a desk and type a lot, your wrist extensor muscles can become tight and cause discomfort. Stretching these muscles regularly reduces this discomfort.
Standing or Seated Stretches
You can stretch your wrist extensor muscles in a standing or seated position; you don't even have to get up from your office desk to do these simple stretches. Extend your left arm directly out in front of you so it is about parallel to the floor. Place your right hand over your left hand. Gently apply pressure, pushing your left hand so your fingers point down.
Kneeling Stretches
The kneeling wrist extensor stretch applies more force to your wrists than a standing or seated stretch. Although the stretch is more intense in the kneeling position, be careful to not overstretch the muscles, which can lead to a tear or injury. Kneel on your knees and place your hands flat on the floor. Adjust your body position so your wrists are directly under your shoulders and your arms are vertical to the floor. Flip your wrists so the top of your hands are against the floor and your fingers point toward you. Lean forward to apply more pressure to the stretch.
Considerations
Do two to three stretching sets on each forearm, holding each stretch for 20 to 45 seconds. Do not force the stretch to the point of pain. The NSCA recommends holding a stretch at the point of "slight discomfort." You want to be able to feel the stretch, but you shouldn't be in pain or intense discomfort. If you can't hold the stretch for the recommended time because it is too uncomfortable, back off on the pressure a little.
