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Exercise handout — move better, feel better.
Reverse Prayer Stretch
Press backs of hands together and raise hands to stretch wrist flexors. The opposite of prayer stretch.
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 backs of hands together at waist level
- Fingers point down
No image for this step. Follow the written instruction.
Step 1 of 5
Keep backs of hands firmly pressed together
No image for this step. Follow the written instruction.
Step 2 of 5
Slowly raise your hands toward chest
No image for this step. Follow the written instruction.
Step 3 of 5
Keep elbows down as hands rise
No image for this step. Follow the written instruction.
Step 4 of 5
Stop when you feel stretch in inner forearms
No image for this step. Follow the written instruction.
Step 5 of 5
Hold for 20 seconds
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Keep backs of hands together
- Feel stretch on underside of forearms
- Move slowly
- Breathe normally
Common Mistakes to Avoid
- Hands separating
- Not raising far enough
- Shoulders hunching up
- Holding breath
Safety Information
May aggravate tennis elbow if acute. Use caution with lateral elbow pain.
Progressions
Raise hands higher, hold longer
Regressions
Don't raise hands as high
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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.