Wrist and hand stretches for people who type all day
Keyboards, mice, phones and controllers keep your hands in the same few shapes for hours. This routine stretches the tops and bottoms of your forearms and wrists, one side at a time, and it never asks for more than a gentle pull.
Start with a free 5-minute stretchFree first, no account needed. Then Keyboard Hands (5 min, guided by voice) and every routine with a 7-day free trial: card required, nothing charged before day 8.
Good for
- Long stretches of typing or using a mouse
- Gaming sessions and late-night scrolling
- Hands that feel stiff when you first open them
- A quick reset between meetings
Why a few slow minutes can help
Your fingers, wrists and forearms are small muscles doing repetitive work. When you hold the same hand position for a long time, a slow stretch in the opposite direction is a simple way to change position and notice how your hands feel.
Workstation guidance from occupational safety agencies recommends short, frequent breaks rather than one long one. A 3-minute wrist break fits easily into the hour.
Keyboard Hands
Unclench your hands. Ease your forearms.
- 5 minutes
- 3 movements
- No equipment
- Standing
Wrist extensor stretch
Let your fingers point down. Use your right hand to guide the hand gently toward you.
Easier: Leave the other hand off and simply let the wrist bend comfortably.
Wrist flexor stretch
Let your fingers point toward the floor. With your right hand, ease them gently back toward you.
Easier: Leave the other hand off and simply let the left wrist bend back a little.
Prayer stretch
Keeping your palms together, slowly lower your hands toward your waist.
Easier: Lower your hands only a little, or let the palms separate slightly.
Tips for a comfortable session
- Keep your elbow straight and the stretch light. You should feel a mild pull, never a pinch.
- Stretch both sides for the same time, even if one hand feels fine.
- Shake your hands out loosely between movements.
Hands & Forearms
Ease your fingers, wrists and forearms.
- 10 minutes
- 9 movements
- Chair
- Chair, Standing
- Finger spreads and soft fists1 min
- Wrist circles45 s
- Wrist extensor stretch45 s each side
- Wrist flexor stretch45 s each side
- Prayer stretch45 s
- Shrug and release45 s
- Cross-body shoulder stretch45 s each side
- Overhead triceps stretch45 s each side
- Easy arm swings45 s
Wrist Micro-Break
Three minutes for hands that type all day.
- 3 minutes
- 4 movements
- Chair
- Chair, Standing
- Finger spreads and soft fists45 s
- Wrist circles45 s
- Prayer stretch30 s
- Wrist extensor stretch30 s each side
Common questions
How long is the Keyboard Hands routine?
5 minutes and 3 timed movements. Left and right sides get equal time, and a voice guides every change.
Do I need a mat or any equipment?
No equipment. Setups used: standing.
What does ReliefFlow cost?
Every plan starts with a 7-day free trial. A card is required to start it, and you pay nothing if you cancel before day 8. After that it is $5.99 a month or $49.99 a year, and you can cancel any time from Manage billing.
Is it safe if something already hurts?
ReliefFlow is general wellness guidance, not medical advice. Stop if you feel tingling, numbness or sharp pain in your fingers, hand or wrist, and talk to a health professional about symptoms that keep coming back. Stop if anything hurts, and talk to a health professional about pain that is sharp, radiating, new or does not ease.