Reverse prayer stretch
Reverse-prayer forearm stretch (dorsal / extensor-biased)
Goal
In a reverse-prayer line, controlled wrist flexion biases tension along the dorsal forearm (extensor compartment), a useful counter-stretch after prolonged typing or finger-extension postures.
Motion taxonomy (reference)
Also called: dorsal hand together wrist extensor stretch
Muscles — forearm extensors
Tendons — extensor compartment tendons
Bones / joints — carpal bones, radius, ulna, wrist joints
Indexed benefits: improves wrist flexion tolerance · reduces dorsal tightness · stretches wrist extensors
Common contexts: dorsal wrist stiffness · mobility work · tight extensors
Best for
- Dorsal forearm / extensor-side tightness
- Keyboarding forearm fatigue
Default dose
5 reps • 15s hold • 2×/day
Setup
- Interlace fingers with palms facing away from the body.
Steps
- 1Lift arms to shoulder height with elbows soft.
- 2Gently flex wrists until a stretch is felt along the dorsal forearm.
- 3Hold, breathe, release.
Cues
- Small range first.
- No finger numbness.
Common mistakes
- Shrugging shoulders to the ears.
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
- Slightly lower hands for more bias if cleared.
Regressions
- One-hand version on table with less load.
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 · 15s hold · 2×/day
None required — table or bodyweight only.
Phases 1, 2, 3, 4
Generally lower load — still respect pain and swelling.
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.