Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Wrist Flexor and Extensor Stretch — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Wrist flexor and extensor stretches gently address both sides of the forearm after bar work, handstands, front rack positions, or gripping. Use very light pressure because the wrist contains small, sensitive structures that do not benefit from force. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
Wrist Flexor and Extensor Stretch is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
Forearm flexorsForearm extensorsWrists
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep wrist flexor and extensor stretch mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Bend the elbow and reduce hand pressure. |
How to Do the Wrist Flexor and Extensor Stretch
1
Extend one arm in front with the elbow straight but soft.
2
Use the other hand to guide the fingers down for the extensor side.
3
Turn the palm up and guide the fingers down for the flexor side.
4
Hold each direction gently, then switch arms.
Common Mistakes
✕
Pulling hard on the fingers to chase more range.
✕
Continuing through tingling, numbness, or sharp wrist pain.
Coaching Tips
✓
Use only two or three fingers of pressure.
✓
Keep the shoulder relaxed and away from the ear.
Scaling Options
Easier / Beginner
Bend the elbow and reduce hand pressure.
Harder / Advanced
Straighten the elbow gradually while maintaining a mild sensation.
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Technique + Conditioning
scaled workout
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12 low-skill conditioning reps
Frequently Asked Questions
How should Wrist Flexor and Extensor Stretch feel?
You should feel mild, steady tension and be able to breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
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