autostretching0046

THE ELBOW 4.
Yourdifficulty is:	Bending your wrist, palm first, with clenched fist, elbow straight and forearm turned inward.
Tight Muscles:	Muscles that straighten fingers: 1    extens or digitorum 2    e.xtens or indicis 3    e.\tens or digiti minimi.
Starting Position:	Stand or sit. Turn right arm inward to limit and clench right fingers as tight as you can. With left hand, reach in front of right hand and grasp around clenched fingers. Straighten elbow.
Stretching:	1.    Bend right wrist, palm first, so that stretch is felt along back of forearm and in outer side of elbow. 2.    Tense these muscles as if to straighten wrist; hołd for 5 seconds. 3.    Relax, and use left hand to bend right wrist to limit - maybe a little bit morę. 4.    Repeat until you feel you can stretch no further and muscles feel tight. Hołd this finał stretch from 15 seconds to a minutę or morę.
Stimulation:	1.    Retain grip, but don’t puli with left hand. 2.    Keep elbow straight; bend right wrist to limit. 3.    Resist bending with left hand. 4.    Hołd position a few seconds.
Common Errors:	*    Right elbow bent. *    Fingers not clenched. *    Forearm not turned completely inward.
Notes:	1.    If you have difficulty in Crossing arms for grip, do this exercise with arms almost straight in front of body, palms facing inward as if to clap at arm’s length. Clench right fist and grasp it with left hand, and puli with left hand to stretch. See illustrations to the right. 2.    This stretch counteracts aches or cramps in forearm, hand and fingers.
Normal Mobility:	With elbow straight, forearm turned inward and fist clenched, your wrist should be able to bend palm-first until your hand is at a right angle to your forearm.

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