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.