Flexor Carpi Radialis Stretch: How To Do It Right Way

Flexor carpi radialis stretches are wrist movements that stretch the forearm muscles responsible for wrist flexion.

Flexor carpi radialis muscle’s main function is to provide wrist flexion and assist in hand and wrist abduction movement.

In this article, I’ll show you a simple and effective way to perform flexor carpi radialis stretch at your home, without any equipment needed.

How to Stretch Flexor Carpi Radialis (Wrist Flexor Stretch)

You can stretch flexor carpi radialis from standing with or without a wall, or from a kneeling starting position.

Standing Stretch

• Stand facing a wall, about arm’s length away.
• Extend your arm forward at shoulder height and place your palm against the wall with fingers pointing upwards.
• Keep your elbow straight.
• Gently lean forward, allowing your palm to press flat against the wall, feeling a stretch in your forearm.
• Hold this stretch for 30 seconds.
• Repeat with the other arm.

Flexor Carpi Radialis Stretch Without Wall

• Stand or sit comfortably.
• Extend your arm in front of you at shoulder height.
• Keep your elbow straight.
• With your other hand, grasp the fingers of the outstretched hand.
• Gently pull the fingers back towards your body, ensuring your palm faces you.
• You should feel a stretch along the inside of your forearm.
• Hold for 30 seconds.
• Repeat with the other arm.

Kneeling Palm-Down Stretch

• Start by kneeling on a soft surface, with your knees hip-width apart.
• Place your hands on the floor in front of you, palms down, fingers pointing towards your knees.
• Keep your elbows straight.
• Gently lean back, shifting your weight onto your heels, until you feel a stretch along the inside of your forearms.
• Hold this stretch for 30 seconds.
• Return to the starting position and repeat as needed.

Benefits of Flexor Carpi Radialis Stretch

Inflammation of the flexor carpi radialis tendon can lead to carpal tunnel syndrome – compression of the median nerve.

Stretching this muscle can help prevent muscle tightness and reduce the chances of tendon inflammation.

These stretches promote a range of motion in your wrist and can be helpful if you’re performing exercises that require a firm grip strength.

Tips

• Don’t bounce into stretch
• Hold static stretches for 30s
• If you have any pain, consult with your doctor before doing any exercises
• Breath slowly when stretching
• Avoid pain during stretching