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On this page you can find flexibility exercises for muscles that move the elbow and wrist joints.
For additional tips of stretching and injury prevention, check out What’s Really Going On When You Stretch?
Disclaimer: This content is for educational purposes and is not medical advice. Read the full disclaimer.
Biceps Stretch
The biceps flex (bend) and supinate (rotate the palm upwards).
How to perform
- Clasp your hands behind your back with palms facing down
- Upright your posture and straighten the elbows
- Hold for 20-30 seconds
- Repeat 2-3 times
Triceps Stretch
This large muscle spans the entire posterior side of the upper arm.
The primary job of the triceps is to extend the elbow. However, the long head of the triceps does a little more work and assists with shoulder extension and adduction because of its attachment to the scapula.
How to perform
- Reach behind your neck
- Gently pull on the elbow with the opposite side
- Hold for 20-30 seconds
- Repeat 2-3 times
Wrist Extensor Stretch
The wrist extensors run along the outside of the forearm and used a lot with activities like typing and gripping.
How to perform
- Extend one arm in front of you with the elbow straight
- Point the fingers toward the floor and gently pull the hand toward you until you feel a stretch along the top of the forearm
- Hold for 20-30 seconds
- Repeat 2-3 times
Wrist Flexor Stretch
How to perform
- Sit up tall with your arm extended straight out in front of you
- Pull the fingers toward you and press gently with the opposite hand to stretch the wrist flexors
- Hold for 20-30 seconds
- Repeat 2-3 times
Quadruped Wrist Stretch Variations
How to perform
- In a tabletop position (quadruped) turn your fingers to face you
- Gently lean your hips back until you feel a stretch through the wrist flexors
- Hold for 20-30 seconds
- Repeat 2-3 times
How to perform
- In a table top position, angle your fingers out toward the sides
- Sit back toward your heels until you feel a stretch along the forearm and thumb
- Hold for 20-30 seconds
- Repeat 2-3 times
More Flexibility Resources
Ankle & Foot Flexibility Exercises
Shoulder Flexibility Exercises
Equipment & Accessories
Striped leggings by K-DEER