autostretching0048

THE ELBOW 5.

Your difficulty is:

Tight Muscles:

Equipinent:

Bending your wrist backward with your elbow straight and your forearm turned outward.

Muscles that bend wrist:

1    fie.Kor carpi nlnaris

2    fie.wr carpi radialis.

Table, chair or other horizontal surface of suitable height.

Starting Position:

Stretching:

Stimulation:

Common Errors:

Normal Mobility:

Face table and tum right arm outward to limit, with elbow straight and forearm turned outward. Lean slightly forward and place right palm on table, with fingers over edge of table, pointing back toward body. Grip right wrist and back of hand with left hand to stabilize right hand against table.

1.    Keep right elbow straight; lean back to bend wrist backward so that stretch is felt along inside of forearm and elbow.

2.    Tense these muscles as if to straighten wrist; hołd for 5 seconds.

3.    Relax and lean further back to bend wrist to limit - maybe a little bit morę.

4.    Repeat until you feel you can strctch no further and muscles fcel tight. Hołd this finał stretch from 15 seconds to a minutę or morę.

1.    Stand up straight.

2.    Bend right wrist backward to limit. Keep elbow straight.

3.    Resist this bending with left hand against back of right hand.

4.    Hołd position a lew seconds.

*    Elbow bent.

*    Ann turned inward.

*    Left hand Iets go of right hand.

With elbow straight, thumb out and fingers clenched, wrist should be able to bend backward to a position almost at a right angle to the forearm.

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