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Exercise handout — move better, feel better.
Wrist Extensor Stretch
Stretch the muscles on the outside of your forearm. These are the muscles affected in tennis elbow. Stretch gently, not into pain.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
30 sec
Reps / Time
15 sec
Rest
hold 20-30 seconds
Tempo
Step-by-Step Guide
Set up
- Stand or sit comfortably
- Extend one arm straight in front
- Keep elbow straight
No image for this step. Follow the written instruction.
Step 1 of 5
Bend your wrist so fingers point down
No image for this step. Follow the written instruction.
Step 2 of 5
Turn palm to face you
No image for this step. Follow the written instruction.
Step 3 of 5
Use other hand to gently push fingers toward you
No image for this step. Follow the written instruction.
Step 4 of 5
Hold when you feel stretch on top of forearm
No image for this step. Follow the written instruction.
Step 5 of 5
Hold for 20-30 seconds
Breathing
- Breathe slowly and deeply
- Exhale and relax into stretch
Form Cues
- Keep elbow straight
- Gentle pressure only
- Stop before pain
- Breathe and relax into stretch
Common Mistakes to Avoid
- Bending the elbow
- Pushing too hard
- Holding breath
- Stretching into pain
Safety Information
Avoid if it increases lateral elbow pain (tennis elbow in acute phase). Use caution.
Progressions
Hold longer or increase pressure slightly
Regressions
Use less pressure or bend elbow slightly
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.