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Exercise handout — move better, feel better.
Prayer Stretch
Press palms together and lower hands to stretch wrist extensors and forearm. Named for the prayer-like hand position.
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
2
Sets
20 sec
Reps / Time
10 sec
Rest
hold 15-20 seconds
Tempo
Step-by-Step Guide
Set up
- Stand or sit comfortably
- Press palms together at chest level
- Fingers point up toward chin
Step 1 of 5
Keep palms firmly pressed together
Step 2 of 5
Slowly lower your hands toward your waist
Step 3 of 5
Keep elbows rising as hands lower
Step 4 of 5
Stop when you feel stretch in forearms
Step 5 of 5
Hold for 20 seconds
Breathing
- Breathe normally
- Relax shoulders
Form Cues
- Keep palms pressed together
- Elbows lift as hands lower
- Feel stretch on top of forearms
- Don't force past comfortable range
Common Mistakes to Avoid
- Palms separating
- Not lowering far enough
- Rushing the movement
- Hunching shoulders
Safety Information
Safe stretch for most people. Stop if wrist pain.
Progressions
Lower hands further, hold longer
Regressions
Don't lower hands as far
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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.