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Wrist and forearm extensor stretch

2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.

Slot
Mobility
Focus
Mobility
Time
6 min
Intensity
Low
Injury risk
Low
Intervals
8 × 30s on, 10s off
Equipment
Floor space

How to do it

Hold one arm straight out in front of you. Palm down, gently bend the wrist down with your other hand for 30 seconds; then palm up, gently bend the fingers back for 30 seconds. Switch arms. Do 2 rounds, then open and close your hands 20 times. Keep it gentle - stop if you feel numbness or sharp pain.

Who it’s for

Forearms after a session, and anyone whose wrists feel stiff the morning after climbing. Gentle, quick, and easy to do while you pack up.

Common mistakes

  • Bending the elbow. Arm straight out, or the stretch never reaches the forearm.
  • Pulling hard. Gentle. Sharp pain or numbness means stop immediately.
  • Skipping one direction. Palm down and palm up load different tissue. Do both.
  • Forgetting the hand opens at the end. Twenty opens and closes is what gets blood back through the forearm.

How to progress

Nothing to add. Do it after every session and again on rest days if your forearms feel tight. If a wrist stays sore for more than a couple of weeks, that’s a physio question rather than a stretching one.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.
  • Strength Stronger fingers and pulling, with weight you control.
  • Power Explosive moves, momentum and coordination.
  • Power Endurance Keep your power through one hard move after another.
  • Endurance Climb longer before you pump out, by moving efficiently.
  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.
  • Deload Train less, let your fingers recover, keep moving.

Start with a ready-made block

A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.