Exercise guide
Wrist Ulnar Deviator And Flexor Stretch
- Beginner
- Isolation
- Timed hold
- Lower arms
- Upper arms
This stretch targets the wrist flexors and ulnar deviators, improving mobility and relieving tension in the inner forearm and pinky side of the wrist. It is highly effective for counteracting tightness from typing or heavy gripping exercises.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Extend one arm straight out in front of you at shoulder height with the palm facing up.
- Use your opposite hand to grasp the fingers and palm of the extended hand.
- Relax your shoulders and maintain an upright posture.
How to do it
- Gently pull your hand downward toward the floor to extend the wrist while exhaling.
- While holding the extension, slightly tilt your hand toward the pinky side to emphasize the ulnar deviators.
- Hold the stretch for 20-30 seconds while maintaining slow, controlled breathing.
- Slowly release the hand and repeat the sequence on the other arm.
Form checklist
- Keep the elbow of the stretching arm fully locked to isolate the forearm muscles.
- Ensure the palm remains facing upward throughout the entire movement.
- Apply pressure gradually and avoid any sudden jerking or bouncing motions.
- Keep your chest open and shoulders depressed away from your ears.
Pro tips
- Spread your fingers as wide as possible during the stretch to increase the tension through the palmar fascia.
- Vary the angle of ulnar deviation slightly to find the specific area of greatest tightness in your forearm.
Make it harder
- Perform the stretch by placing your palm flat against a wall with fingers pointing down, then slowly lean back to increase the stretch intensity.
Frequently asked
- What muscles does the wrist ulnar deviator and flexor stretch work?
- The wrist ulnar deviator and flexor stretch primarily targets the forearms, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the wrist ulnar deviator and flexor stretch?
- The wrist ulnar deviator and flexor stretch requires no equipment — just your body weight.
- Is the wrist ulnar deviator and flexor stretch good for beginners?
- Yes. The wrist ulnar deviator and flexor stretch is a beginner-friendly movement and a strong foundation to build on.