How to do Kneeling Wrist Extension
On the floorHoldBeginner
Kneeling Wrist Extension is a on the floor stretch for your forearms, wrists and fingers.
Step by step
- 1Start on hands and knees in a tabletop position.
- 2Rotate your hands so fingers point towards your body.
- 3Walk your knees closer to your hands.
- 4Slowly lean back, lowering your hips towards your heels while keeping palms pressed into the floor.
What you should feel
Feel the insides of your wrists and forearms open.
Form tips
- Distribute your weight evenly across both palms.
- Keep your palms soft and heavy on the floor.
- Let your shoulders relax down your back.
Make it easier
If your wrists are sore, sit back only a little, or rest on your fingertips.
Coming out of it
Slowly come forward… and lift your hands from the floor.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Kneeling Wrist Extension with a coach
In BendEase, a voice coach talks you into Kneeling Wrist Extension, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your forearms and wrists.
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