Exercise guide
Kneeling Forearm Stretch
The Kneeling Forearm Stretch places the palms on the floor with the fingers pointing toward the knees. Shifting the body backward creates tension through the wrists and the front of the forearms.
Training context
What Is the Kneeling Forearm Stretch?
The floor provides a fixed hand position while the hips control how much pressure reaches the wrists. Small changes in body position can significantly change the intensity.
The palms do not need to remain completely flat if that causes wrist pain. Reduce the backward shift or use an elevated surface when necessary.
Technique overview
Move the hips back gradually
Kneel on a padded surface and place the palms down with the fingers pointing toward the knees. Keep the elbows comfortable and slowly shift the hips backward. Stop at a mild forearm stretch, breathe normally, and move forward again before lifting the hands.
Treat this as an overview and use a range, pace, and setup you can control.