autostretching0044

THE ELBOW 3.

Yourdifficulty is:	Bending your wrist, palm first, while keeping your elbow straight and your forearm turned inward.
Tight Muscles:	Muscles that bend wrist backward: 1    cxtens or carpi radialis longits 2    e.ytens or carpi radialis breris 3    c.stcns or carpi nlnaris.
Equipment:	Tablc edge or other liorizontal support of suitable lieight. paddcd with towel, blanket or the like.
Starting Position:	Stand lacing tablc. Tum right forearm inward to limit; place back ofright band on table, fixing it to table with left hand.
Stretching:	1.    Kecp right elbow straight. Move body so that slretch is leli along back of forearm and in outer sidc of elbow. 2.    Tensc these muscles as if to straighten wrist; hołd for 5 seconds. 3.    Relax; keeping right hand firmly fixcd to tablc. movc body further away from table. 4.    kepeal until you leci you can slretch no further and muscles leci tight. ł lold this finał slretch from 15 scconds to a minutę or morę.
Stimulation:	1.    Bend wrist. palm first. as far as you can willi elbow straight. 2.    Place left hand in right palm and rcsist wrist-bcnding; elbow still straight. 3.    Hołd position a lew scconds.
Common Krrors:	* Elbow not straight. ^:|! Forearm not turned farenough inward.
Notę:	1.    As shown to the right. slretch may also be performed by pressing back of hand gradually down againsl a table. with elbow straight. 2.    This slretch counleracls achcs oreramps in forearm, hand and fingers.
Normal Mobility:	With elbow straight and forearm turned inward, your wrist should be able to bend palm-first until your hand is at a right anglc to your forearm.

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