How to do it
No equipment needed - just a bit of space.
Sit or stand tall. Straighten the sore arm out in front of you at shoulder height, with the elbow completely straight and the palm facing down.
- Let your wrist and fingers drop so they point towards the floor.
- With your other hand, gently press on the back of the hand to bend the wrist further.
- Stop when you feel a stretch along the top of the forearm, near the elbow.
- Hold there, then slowly release the pressure.
Form cues
- The elbow stays locked straight - that is what puts the stretch on the muscle.
- The stretch is felt along the top of the forearm, not in the elbow bone.
- Use a gentle, steady pull, never a sharp one.
Common mistakes
- Letting the elbow bend, which loses the stretch.
- Pulling the hand down quickly or bouncing.
- Pushing into pain right on the bony point of the elbow.
Safety: Stop and message your physio if the stretch sharply worsens the pain at the outside of the elbow, or brings on pins and needles in the hand.