Sore wrists? You need these 5 simple stretches for pain relief.

Plank. Chaturanga. Downward Facing Dog. Crow. Handstand. What do all these very different yoga postures have in common? Each of them requires wrist extension, pulling the backs of the hands toward the forearms as if signaling “Stop!”

During yoga we are constantly stretching and bearing weight on our extended wrists, especially during vinyasa classes. The pain you feel in your wrists after you leave class? This is often the result of overload of the wrist extensors.

As if all that wrist extension isn’t challenging enough, we almost never balance it with wrist flexion in yoga. Wrist flexion is when the palms are pulled toward the inner forearms. Think of revving a motorcycle. Forward bend with palms under feet (Padahastasana) is one of the few yoga poses that involves flexing the wrist. Yet the passive wrist extension of the pose appears secondary to the stretch along the hamstrings and low back.

Over time, stretching the wrists more than bending can lead to muscle strength imbalances and limited mobility — not to mention short-term effects like soreness on the mat. Even if you take wrist-friendly variations (like Dolphin instead of Down Dog), you don’t necessarily want to avoid wrist extension altogether. The goal is to be able to move the wrists completely in any direction without discomfort. That’s where wrist flexion stretches can change the game.

5 Wrist Flexion Stretches for Pain Relief

Wrist flexion stretches can help restore balance to your range of motion, address discomfort and make wrist extension during yoga more comfortable. Practice one or some of the following stretches before or after yoga. The first four movements can even be practiced in Mountain Pose, Warrior 1, other sitting or standing poses, or anytime you’re sitting in front of your laptop or on the couch watching Netflix.

You don’t have to push your limits with these stretches, especially if you’re new to wrist flexion. Do a little less than you think you can do. Over time, you can repeat the exercises for more rounds or continue the stretches for longer. People with carpal tunnel syndrome or other wrist problems should consult a doctor before exercising.

1. Run the motor (wrist extension to wrist flexion)

Reach your arms straight out in front of you. Press your palms away from you while pointing your fingers toward the ceiling or pulling them toward you. Spread your fingers wide. (Remember the signal “Stop.”) Then make a fist and lower your knuckles so that they point toward the ground. Repeat this for about 10 rounds.

2. Wrist flexion stretch

Reach forward with your left hand and make a loose fist. Point your knuckles toward the floor. Grasp the back of your left hand with your right hand. Gently press your left hand toward you. Pause for a few breaths and then switch hands.

3. Wring out the yoga blanket

Holding a yoga blanket or towel, reach your arms straight in front of you with your hands shoulder-distance apart and your palms facing down. Slowly rotate the blanket as if you were trying to squeeze water out of it, pulling the knuckles of one hand toward you and the knuckles of the other hand pointing toward the floor. Pause for a moment to breathe and then change direction. Repeat this for about 10 rounds.

4. “I Don’t Know” Pose (Wrist Extension to Wrist Flexion)

Bend your elbows along your ribs, turn your palms toward the ceiling, and point your fingers out to the sides as if gesturing, “I don’t know.” Take a breath here. Then extend your arms to your sides, turn the backs of your hands toward the floor and point your fingers away from you. Repeat this for about 10 rounds.

5. Table top with wrist flexion

Get on your hands and knees. Place the backs of your hands against the mat, turn your palms toward the ceiling and point your fingers toward the center of the mat. Stay here or, for a more intense wrist stretch, curl your fingers toward your palms. For less intensity, keep your fingers straight and/or slide your hips back as if you were moving toward Child’s Pose to reduce the weight in your hands. Pause for a few breaths and then release. Shake out your hands and notice any new sensations or range of motion in your wrists.