Wrist and Shoulder Stretch
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The Wrist and Shoulder Stretch is a bodyweight mobility exercise that gently elongates the shoulder muscles and wrist flexors through a combined arm extension and rotation movement, improving flexibility and range of motion. It primarily targets the shoulders, with secondary benefits to the wrists and upper back. Ideal for athletes, desk workers, or anyone with tight shoulders from overhead activities or poor posture, it requires no equipment and serves as an effective warm-up or recovery tool.
How to Perform Wrist and Shoulder Stretch
- 1Stand tall with feet shoulder-width apart, arms relaxed at your sides, and shoulders down away from ears.
- 2Extend both arms straight out in front of you at shoulder height, palms facing down.
- 3Rotate your palms to face upward, keeping arms straight and shoulders level.
- 4Inhale deeply, then slowly bend your wrists back by pressing your fingers toward the ceiling with gentle pressure.
- 5Exhale as you lean your upper body slightly forward from the hips, feeling a stretch through your shoulders and wrists.
- 6Hold the stretch for 20-30 seconds, breathing steadily and deeply.
- 7Release by straightening your body and lowering your arms.
- 8Key form tips: Keep shoulders relaxed and away from ears; avoid shrugging or forcing the stretch—use mild tension only. Common mistakes: Arching the back or bending elbows, which reduces shoulder engagement.
