Elbow & Wrist Flexibility Exercises

On this page you can find flexibility exercises for muscles that move the elbow and wrist joints.

For additional tips of stretching and injury prevention, check out What’s Really Going On When You Stretch?

This page contains affiliate links for your convenience. If you click through a link and make a purchase, I may receive a commission at no additional cost to you. Rest assured, I only recommend products that I have experience with and honestly believe in. Read the full disclosure here.

Disclaimer: Always seek proper instruction before initiating an exercise program. Not everything is great for everyone! Consult with your qualified health care practitioners for an exercise program tailored to your needs. Stay healthy and injury-free! Read the full disclaimer.

Biceps Stretch

The biceps flex (bend) and supinate (rotate the palm upwards).

woman seated performing a biceps stretch
Copyright Maura Blackstone

How to perform

  • Clasp your hands behind your back with palms facing down
  • Upright your posture and straighten the elbows
  • Hold for 20-30 seconds
  • Repeat 2-3 times

Triceps Stretch

This large muscle spans the entire posterior side of the upper arm.

The primary job of the triceps is to extend the elbow. However, the long head of the triceps does a little more work and assists with shoulder extension and adduction because of its attachment to the scapula. 

Copyright Maura Blackstone

How to perform

  • Reach behind your neck
  • Gently pull on the elbow with the opposite side
  • Hold for 20-30 seconds
  • Repeat 2-3 times

Wrist Extensor Stretch

The wrist extensors run along the outside of the forearm and used a lot with activities like typing and gripping.

woman seated on a yoga mat demonstrating a wrist extensor stretch for elbow and wrist flexibility.
Copyright Maura Blackstone

How to perform

  • Extend one arm in front of you with the elbow straight
  • Point the fingers toward the floor and gently pull the hand toward you until you feel a stretch along the top of the forearm
  • Hold for 20-30 seconds
  • Repeat 2-3 times

Wrist Flexor Stretch

woman seated on a yoga mat demonstrating a wrist flexor stretch
Copyright Maura Blackstone

How to perform

  • Sit up tall with your arm extended straight out in front of you
  • Pull the fingers toward you and press gently with the opposite hand to stretch the wrist flexors
  • Hold for 20-30 seconds
  • Repeat 2-3 times

Quadruped Wrist Stretch Variations

woman on a yoga mat demonstrating a wrist flexor stretch in quadruped
Copyright Maura Blackstone

How to perform

  • In a tabletop position (quadruped) turn your fingers to face you
  • Gently lean your hips back until you feel a stretch through the wrist flexors
  • Hold for 20-30 seconds
  • Repeat 2-3 times
woman on a yoga mat demonstrating wrist stretching in kneeling position
Copyright Maura Blackstone

How to perform

  • In a table top position, angle your fingers out toward the sides
  • Sit back toward your heels until you feel a stretch along the forearm and thumb
  • Hold for 20-30 seconds
  • Repeat 2-3 times

More Flexibility Resources

Spine Flexibility Exercises

Hip Flexibility Exercises

Ankle & Foot Flexibility Exercises

Shoulder Flexibility Exercises

Equipment & Accessories

Striped leggings by K-DEER

Yoga mats by Lululemon & Jade Yoga

.