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Exercise handout — move better, feel better.
Wrist Flexor Stretch
Stretch the muscles on the inside of your forearm. These are the muscles affected in golfer's elbow. Stretch gently.
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
- Palm facing away from you
No image for this step. Follow the written instruction.
Step 1 of 5
Extend your wrist so fingers point up
No image for this step. Follow the written instruction.
Step 2 of 5
Use other hand to gently pull fingers toward you
No image for this step. Follow the written instruction.
Step 3 of 5
Keep elbow straight
No image for this step. Follow the written instruction.
Step 4 of 5
Hold when you feel stretch on underside of forearm
No image for this step. Follow the written instruction.
Step 5 of 5
Hold for 20-30 seconds
Breathing
- Breathe slowly
- Relax into the stretch
Form Cues
- Keep elbow straight
- Gentle pull only
- Feel stretch on inside of forearm
- Breathe and relax
Common Mistakes to Avoid
- Bending the elbow
- Pulling too hard
- Stretching into pain
- Rotating the arm
Safety Information
Avoid if it increases inner elbow pain (golfer's elbow in acute phase). Use caution.
Progressions
Hold longer or increase stretch 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.