Forearms
Kneeling Wrist Stretch
The Kneeling Wrist Stretch is a stretch with no equipment for your forearms. Share of the load in the Zulta muscle model: forearm flexors 60%, forearm extensors 30% and brachialis 5%.
How to do it
- Kneel on a mat on hands and knees with the hands under the shoulders.
- Turn the hands so the fingers point back toward the knees, palms flat.
- Keep the arms straight and shift the hips slowly back toward the heels.
- Stop when the forearms stretch and hold for 30 to 45 seconds, breathing slowly.
- Shift forward, turn the hands palm up with fingers still pointing back and repeat for the back of the forearms.
Tips
- Keep the heels of the hands pressed into the mat.
- Move the hips only a few centimetres: the range is small.
Common mistakes
- Letting the palms lift off the mat.
- Sitting back too far and too fast.
Muscles worked by the Kneeling Wrist Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Bending the wrist back with the elbow straight lengthens the flexors; bending it forward lengthens the extensors.
Kneeling Wrist Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Kneeling Wrist Stretch work?
Mainly the forearm flexors. The forearm extensors assist.
Is the Kneeling Wrist Stretch good for beginners?
Yes. The Kneeling Wrist Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Kneeling Wrist Stretch?
For example the Prayer Stretch and Wrist Flexor Stretch. They train mostly the same muscles.
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