PILATES MOTION ATLAS

Prayer Wrist Stretch | Self-stretch in 3D

Prayer Wrist Stretch: seated (chair), wrist and forearm. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Prayer Wrist Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Seated (chair) · Wrist and forearm

A self-stretch for the wrist and forearm. Support your body and stay within a comfortable range.

Starting position

Sit on a chair and press your palms together in front of your chest, with the fingertips pointing up.

Movement phases

1. Press the hands together

Open the elbows out to the sides and bring the whole of both palms together.

2. Lower the hands

Without separating the palms, lower your joined hands towards the pit of your stomach.

3. Hold the stretch

Stop where you feel a stretch in the wrists and along the inside of the forearms.

4. Return the hands

Bring your hands back up to chest height.

What to check yourself

Check that the heels of the hands are not coming apart and that your shoulders are not hunched.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

This lesson was put together for this site. It has not yet been reviewed by an expert.

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