There are many different types of stretches including ballistic, dynamic, active, passive, static & isometric.  The type we are going to focus on is the static wrist stretch. This is where you hold a stretched position for a given period (usually anything from 3-10 seconds) before returning to a relaxed position.

The reason we are going to focus on the static wrist stretch is because it is very safe if done correctly, as it allow you to slowly ease into the stretched position and requires no sudden movements. You are therefore also less likely to cause unnecessary strain afterwards whilst performing your wrist exercises.

There are many different levels of wrist stretches you can perform, depending on joint flexibility, joint health (prior injuries, carpal tunnel syndrome etc), but for the sake of safety, we are only going to focus on two very basic stretches.

The first is the wrist flexion stretch and the other is the wrist extension stretch. Let us now take a look at how to perform these 2 very important wrist stretching exercises.

The Wrist Flexion Stretch

• Start off by extending your right arm out in front of you with your elbow locked out and your right hand palm facing towards you.

• Then using your left hand, proceed to bend your right wrist by pulling your right hand slowly towards you until your wrist is fully stretched.

• Hold this position for a 3 second count and relax. Then repeat 5 more times.

• Finally move onto your left arm and repeat the above instructions.

Note – We have included a short video to demonstrate the above technique.

The Wrist Extension Stretch

• Start off by extending your right arm out in front of you with you elbow locked out and right hand palm facing outwards away from you.

• Then using your left hand, proceed to bend your right wrist by pulling your right hand slowly upwards and towards you until your wrist is fully stretched.

• Hold this position for a 3 second count and relax. Then repeat 5 more times.

• Finally move onto your left arm and repeat the above instructions.

In summary, whenever performing any form of wrist stretch always ensure you take proper precautions by ensuring that you are adequately warmed up. Never stretch when cold. Although these 2 stretches are very basic, the importance of them should not be overlooked as they are very effective at preventing injuries.

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