How To Move More: Wrist Extension

Read Time: ~4 minutes
Time to perform exercises: ~10 minutes

This Week’s Focus: Wrist Extension

Wrist extension is your ability to bend your wrist back. It’s essential for weight-bearing activities (like push-ups or getting off the ground), gripping and holding, and avoiding overuse injuries in the elbow—especially if you play golf, work at a computer, or lift weights.

Many people lose wrist extension from years of overuse, tight forearms, or previous injuries that never healed properly. These can quietly lead to elbow, shoulder, or even neck issues.

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Why should you care?

Carpal Tunnel Symptoms – When your wrist can’t extend well, it puts more pressure on the nerves in your wrist. This can cause tingling, numbness, or weakness—especially when typing, doing push-ups, or holding weight through your hands. [1]

Elbow Pain – Poor wrist mobility can overload the tendons at the elbow and cause golfer's or tennis elbow. [2]

Weak Grip Strength – Poor wrist extension can make it harder to open jars, hold coffee cups, or carry things without strain. [3]

Poor Golf, Tennis, and Lifting Performance – Wrist extension is crucial for grip strength, clean swing mechanics, and safe overhead positioning. [4]

Trouble Getting Off The Ground – Limited wrist extension can make it harder to press yourself off the ground or push up from a chair, especially if your hands are flat or weight-bearing. [5]

Self-assessment:

How To Perform The Test:

1. Sit or stand in front of a wall.

2. Place your hand on the wall with the base of your palm pointing down and fingers pointing up.

3. Gently lean forward or shift your weight until you feel your wrist bend back. Keep your elbow as straight as you comfortably can.

4. Can you get close to 90° of wrist extension without pain or compensating?

   ✅ Yes, easily: You're in a great place. Use this week’s exercises to maintain your mobility!

   ⚠️ Feels tight or limited: You likely have restrictions worth addressing. Use the exercises below to improve your mobility and retest at the end of the week.

   ❌ Pain or pinching: This could be joint or nerve irritation—do the exercises below, but proceed with caution. Reach out if you have any issues.

Daily at-home exercises:

Here are three exercises I frequently recommend to improve wrist extension:

Mobility: 🎥 Wall Wrist Extension Stretch (4 sets of 30 seconds/side)

• You can do this with both arms, or just one at a time.

• Place your palm flat on a wall or on the ground, with your fingers pointing down.

• Keep your elbow straight and lean in slowly until you feel a forearm stretch.

• Hold for 30 seconds, release, and repeat.

Tip To Make This More Effective: while holding your stretch, push you fingers into the wall for 5 seconds then relax deeper into the stretch. You can repeat that multiple times per set.

Stability: 🎥 Wrist Extension Isometric Hold (8 sets of 15 seconds)

• Place your palms together in a prayer position at chest height, with your elbows out.

• Push your hands together until you feel a gentle stretch on the palm side of your forearm.

• Slowly pull your hands apart while keeping your wrists pulled back.

• Hold for 15 seconds, relax, and repeat.

Tissue Quality: 🎥 Forearm Flexor Smash with Lacrosse Ball (4 spots, 30 seconds each/side)

• Place a lacrosse ball or massage tool on a table and roll the palm side of your forearm over it.

• Find tight areas and hold pressure there for 30 seconds, or until it eases.

Tip: You can also move your fingers or wrist while holding pressure to find more tender spots.

Need a lacrosse ball? Check out my recommended products

When to Seek Help

You should contact me (or seek help from another professional) if:

• You experience wrist or elbow pain during daily tasks (typing, opening jars, lifting, playing sports) that hasn't improved with 2 weeks of self care.

• You have numbness, tingling, or nerve-like symptoms in your hand.

• You can’t get into a push-up or plank position comfortably and the exercises don't help after 2 weeks of self care.

• If you have any other worrying symptoms (like dizziness or severe pain)

I have lots of experience working with wrist pain from working with professional golfers. If you want me to take a look at your wrist problems, you can book a 1-on-1 virtual or in-person consultation with me to get to the root of the issue. You can Learn More About Working With Me Here

Hopefully these exercises help to give you a plan to move better. Showing up and doing the work is hard enough. My goal in giving you these exercises is to make things easier for you. If this week’s test or exercises didn’t feel quite right for you, reply to this email and just say “Wrist Help”—I’ll personally send you a modified plan so that you can just focus on being consistent.

See you next week!

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.

Sources:

1. Rempel DM, Keir PJ, Bach JM. "Effect of wrist posture on carpal tunnel pressure while typing." J Orthop Res. 2008 Sep;26(9):1269-74. https://doi.org/10.1002/jor.20599

2. Sanders TL, et al. "The association of limited wrist range of motion with lateral and medial epicondylitis: a population-based study." J Hand Surg Am. 2015. https://doi.org/10.1016/j.jhsa.2015.01.036

3. Li K, et al. "The effect of wrist position on grip strength in healthy subjects." J Hand Surg Am. 2005;30(4):705-709. https://doi.org/10.1016/j.jhsa.2005.03.005

4. Gellhorn AC. "Wrist and hand injuries in sports." Phys Med Rehabil Clin N Am. 2014 Feb;25(1):1-16. https://doi.org/10.1016/j.pmr.2013.09.001

5. Bohannon RW. "Comfortable and maximum possible angles of upper extremity joints obtained during passive range of motion testing." J Phys Ther Sci. 1997;9(1):7-10. https://doi.org/10.1589/jpts.9.7