Prayer stretch
Palms-together wrist extension stretch (prayer position)
Goal
Classic low-load wrist extension bias for flexor–pronator extensibility.
Motion taxonomy (reference)
Also called: palms together wrist extension stretch · palms together wrist flexor stretch
Muscles — forearm flexors
Tendons — flexor compartment tendons
Bones / joints — carpal bones, radius, ulna, wrist joints
Indexed benefits: improves wrist extension tolerance · reduces stiffness · reduces tightness · stretches forearm flexors · stretches wrist flexors
Common contexts: mobility warm-up · tight forearm muscles · tight forearms · warm-up stretch · wrist stiffness
Best for
- Flexor tightness
- Warm-up before keyboard work
Default dose
5 reps • 20s hold • 2×/day
Avoid when
- Acute wrist synovitis
- TFCC tear without clearance
Measurement targets
- Hold time without symptom flare
Setup
- Press palms together at chest height; elbows wide.
Steps
- 1Lower hands toward waistline while keeping palms together.
- 2Stop at the first strong stretch in the forearms.
- 3Hold, breathe, then return.
Cues
- Keep neck relaxed.
- No numbness in fingers.
Common mistakes
- Collapsing the elbows inward too aggressively.
Stop if you feel
Stop rules
- Sharp pain (≥ 4/10)
- Increasing swelling during or after
- New or worsening numbness or tingling
- Color change in fingers (pale, blue, red)
- Wound opens, drains, or feels hot
- Next morning is worse than the day before
Progressions
- Micro oscillations within the comfortable range.
Regressions
- Shorter lever: hands higher on the chest.
Used in
What to do next — not a dead end
Suggestions use body region, goal, motion type, and allowed phases — not your medical record. After surgery or a flare, follow your clinician first.
~2–5 min as a focused practice block
5 reps · 20s hold · 2×/day
None required — table or bodyweight only.
Phases 1, 2, 3, 4
Generally lower load — still respect pain and swelling.
Avoid if this sounds like you
Acute wrist synovitis
TFCC tear without clearance
Reread best-for context ↑Next best movements
Later phase or richer progression when you are ready.
Prerequisite / gentler lane
Same region and intent — usually earlier phase or lower risk.
Commonly paired with
Different primary goal, same region — typical mixed sessions.
Keep momentum without overdoing it
Log a short check-in to protect your streak — even one quality set counts.