Wrists, hands and forearms Stretches and Exercises for Desk Workers
This page collects simple stretches and exercises for your hands, wrists, and forearms that you can do at your desk. You will find instructions for movements like wrist circles, tendon glides, nerve glides, and forearm stretches.
You can pick one or two of these to do between tasks or during a short break. Pay attention to how you feel, and stop if you experience any pain. These are gentle movements intended to be done carefully.
12 movements
| Movement | Position | Dose | Equipment | Visibility |
|---|---|---|---|---|
| Ulnar Nerve Glide | seated or standing | 3 to 5 reps | none | low |
| Median Nerve Glide | seated or standing | 5 to 10 reps | none | medium |
| Grip Strengthening | seated or standing | 3 to 5 seconds | towel | low |
| Forearm Stretch | seated or standing | 15 to 30 seconds | none | low |
| Wrist and Finger Stretches | seated or standing | 15 to 30 seconds | none | low |
| Wrist Flexor Stretch | seated or standing | 15 to 30 seconds | none | low |
| Wrist Extensor Stretch | seated or standing | 15 to 30 seconds | none | low |
| Tendon Glides | seated or standing | 5 to 10 reps | none | low |
| Prayer Stretch | seated or standing | 15 to 30 seconds | none | low |
| Thumb Stretch | seated or standing | 15 to 30 seconds | none | low |
| Wrist Circles | seated or standing | 5 to 10 reps | none | low |
| Finger Extension with Rubber Band | seated or standing | 1 to 3 seconds | rubber band | low |
When to see a doctor or physio
Gentle movement should feel like mild tension or effort, never sharp pain. Stop and get checked if a movement causes numbness, tingling, pain that spreads into an arm or leg, dizziness, or pain that lingers or gets worse after you stop. If you have a recent injury, surgery or an ongoing condition, ask your doctor or a physical therapist which movements suit you.
All body areas · Desk setup and habit guides
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.