Wrist and forearm 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 intensity
- Injury risk
- Low injury risk
- 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.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
Wrist and forearm stretch
0:00 / 5:15
Ready
5:15
8 rounds
2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.
High risk: read the protocol, stop if anything feels wrong.
- 8
- rounds
- 30s
- work
- 10s
- rest
- 5:15
- total
Done.
Want this inside a plan? Take the quiz.
Seven questions about your climbing, then a plan built from your answers. Free.
Want this in a plan? Seven questions and you get a plan built around your climbing.
Take the quizWho 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.