Wrist/Forearm Lengthener & Strengthener

Begin with 3 diaphragmatic breaths to prepare the mind and body. Extend arms out in front of you and try to spread your fingers apart/away from each other and pull them back in toward the rest of your body. Do this by contracting the muscles on the top side of your forearm. Hold the stretch for as long as possible, relax for 10 seconds and repeat 3-5 times. Do this as part of your warm-up and cool-down if you have wrist pain.

Think about opening each hand as much as possible without using the other hand to assist the stretch.

Isometrically contracting the wrist extensors will automatically help stretch the wrist flexors, strengthening the extensors and creating balance.