MoveCue

Wrist & Forearm Reset

A short standing sequence for the parts that stiffen up at a keyboard: the wrists first, then the triceps, shoulder and neck. It's a starting point — once you add it to MoveCue, you can shorten the holds or drop anything.

5 exercises ~12 min No equipment

By MoveCue Team

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The exercises

Tap any exercise to see the movement.

Illustrated movement guide: Wrist Flexor Stretch

Wrist Flexor Stretch

ArmsNo equipment
SETUP

Sit or stand tall and extend your right arm forward at shoulder height with the palm facing up. Keep the elbow straight without locking it.

MOVEMENT
  1. Inhale — spread the fingers of your right hand.
  2. Exhale — use your left hand to gently draw your right fingers down and back toward the floor until you feel a stretch along the inside of your forearm. Hold for the prescribed duration, breathing steadily.
  3. Release and switch sides.
FORM CUES
  • Keep your arm straight but avoid locking the elbow.
  • Draw the fingers back gently; the forearm responds to a light, sustained stretch.
  • Let your shoulders stay down, away from your ears.
TARGETS
ForearmsWrists

Illustrated movement guide: Wrist Extensor Stretch

Wrist Extensor Stretch

ArmsNo equipment
SETUP

Sit or stand tall and extend your right arm forward at shoulder height with the palm facing down. Keep the elbow straight without locking it.

MOVEMENT
  1. Inhale — let your right hand relax so the fingers drop toward the floor.
  2. Exhale — use your left hand to gently draw your right hand and fingers down and in toward your body until you feel a stretch along the top of your forearm. Hold for the prescribed duration, breathing steadily.
  3. Release and switch sides.
FORM CUES
  • Keep your arm straight but avoid locking the elbow.
  • Guide the hand gently and ease off if the stretch feels sharp.
  • Keep your shoulders settled down and your neck long.
TARGETS
ForearmsWrists

Illustrated movement guide: Overhead Triceps Stretch

Overhead Triceps Stretch

ArmsShouldersNo equipment
SETUP

Sit or stand tall with your feet hip-width apart. Reach your right arm straight up overhead, then bend the elbow so your right hand drops down behind your head, toward the middle of your upper back.

MOVEMENT
  1. Inhale — lengthen through your spine and lift your right elbow toward the ceiling.
  2. Exhale — bring your left hand to your right elbow and gently guide it back and in until you feel a stretch along the back of your upper arm. Hold for the prescribed duration, breathing steadily.
  3. Release and switch sides.
FORM CUES
  • Guide the elbow gently; a light, steady pressure is enough.
  • Draw your lower ribs down so your back doesn't arch as you reach.
  • Keep your shoulders settled away from your ears throughout.
TARGETS
TricepsShoulders

Illustrated movement guide: Cross-Body Shoulder Stretch

Cross-Body Shoulder Stretch

ShouldersNo equipment
SETUP

Stand tall with your feet hip-width apart. Reach your right arm straight across the front of your chest at shoulder height.

MOVEMENT
  1. Inhale — bring your left hand to the back of your right upper arm, just above the elbow.
  2. Exhale — gently draw your right arm closer to your chest with your left hand. Hold for the prescribed duration, breathing steadily.
  3. Release and switch sides.
FORM CUES
  • Keep both shoulders pulled down away from your ears.
  • Pull the arm across, not up — the line stays at chest height.
  • Keep your chest open and your collarbones broad; don't round forward.
TARGETS
ShouldersUpper backDeltoids

Illustrated movement guide: Upper Trapezius Stretch

Upper Trapezius Stretch

NeckShouldersNo equipment
SETUP

Sit or stand tall with your shoulders relaxed down, away from your ears. Let your left arm rest by your side, or lightly hold the edge of your seat to keep that shoulder settled.

MOVEMENT
  1. Inhale — lengthen through the crown of your head.
  2. Exhale — tilt your right ear toward your right shoulder, then rest your right hand lightly on the left side of your head to add a gentle weight. Hold for the prescribed duration, breathing steadily.
  3. Inhale to return your head to center, then repeat on the other side.
FORM CUES
  • Let the weight of your hand guide the stretch; don't pull on your head.
  • Keep the opposite shoulder settled down so the side of your neck can lengthen.
  • Keep your jaw soft and your gaze facing forward.
TARGETS
NeckUpper TrapsShoulders

Good to know

Can I edit the Wrist & Forearm Reset routine after adding it?

Yes. The routine opens in MoveCue as an editable workout, so you can change exercises, timing, sets, sides, rest, equipment, and weights.

What equipment do I need for Wrist & Forearm Reset?

Wrist & Forearm Reset uses No equipment. You can still adjust the routine after adding it to the app.

How does this routine run hands-free?

MoveCue imports the routine with its exercise order, work time, rest, sides, and set structure, then uses voice cues while the workout runs.

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QR code that opens Wrist & Forearm Reset in MoveCue

Wrist & Forearm Reset

https://movecue.app/r/H4sIAAAAAAAAA63RUUvDMBAH8K8S7sGnFJziS990uDcnuIkPItI1Jw22TXdJZnXsu3tpMzYoSKe-tDS5u_-P6xY2kE4k1JDCE2nrxJmYGcKMKvGAFh1IsArS5xcJ2PJ7e1Q6K7E1JBaO0OUFVzq-crpC9VqYUoVWSC8kFPw87-c48iiB-HxyJWFFPBGuqbIQ5q_D19wIXHvdVFi7cErYd5eah3-E3OSty01szN3JY9Rt67C2J7D2mAPvlyyMyQPY_QapwEyJJekcG_s_NAmLwvhSIY1lmuhIXO8YQKdkrE1ujPoU-9mjrJc__N1TkXlnWLEhsbF14HxsGpYtKWvwS_u_73OO-fu4fXZEH-J5iTH-wOMCG3x3vOmpR-Ewq2D3DYro1wJkAwAA

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