Plank. Chaturanga. Downward-Facing Dog. Crow. Handstand. What do all of these very different yoga poses have in common? Each of them requires wrist extension, in which the backs of the hands are drawn toward the forearms as if you’re signalling “Stop!”

We constantly extend and bear weight on extended wrists in yoga, particularly in vinyasa classes. The aching you might feel in your wrists after leaving class? That’s often the result of overworking 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 drawn toward the inner forearms. Think of revving a motorcycle. Standing Forward Bend with the palms underneath the feet (Padahastasana) is one of very few yoga postures that includes wrist flexion. Even so, the passive wrist stretch of the pose seems secondary to the stretch along the hamstrings and low back.

Over time, extending the wrists more than flexing them can lead to imbalanced muscle strength and limited mobility—not to mention the short-term effects including aches and pains on the mat. Even if you take wrist-friendly variations (such as 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 to their fullest extent 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 a few of the following stretches before or after yoga. The first four movements can even be practiced in Mountain Pose, Warrior 1, other seated or standing poses—or anytime you’re sitting at your laptop or on the couch watching Netflix.

There’s no need to push your limits in 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 hold the stretches longer. People experiencing carpal tunnel syndrome or other wrist issues should consult with a doctor before practicing.

1. Rev the Engine (Wrist Extension to Wrist Flexion)

Reach your arms straight in front of you. Press your palms away from you as you point your fingers toward the ceiling or draw them back toward you. Spread your fingers wide. (Think of signalling “Stop.”) Then make a fist and lower your knuckles so they point toward the floor. Repeat for about 10 rounds.

2. Wrist Flexion Stretch

Reach your left hand in front of you 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, 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 about shoulder distance apart and your palms facing down. Slowly twist the blanket as if you were trying to squeeze water out of it, drawing the knuckles of one hand toward you and pointing the knuckles of the other hand toward the floor. Pause for a breath, then switch directions. Repeat for about 10 rounds.

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

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

5. Tabletop With Wrist Flexion

Come to your hands and knees. Place the backs of your hands against the mat, turn your palms to face the ceiling, and point your fingers toward the middle 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 shift your hips back as if you’re moving toward Child’s Pose to lessen the weight in your hands. Pause for a few breaths, then release. Shake out your hands and notice any new sensations or freedom of movement in your wrists.