autostretching0050

THE ELBOW 6.

Yourdifficulty is:

Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notes:

Normal Mobility:

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

Muscles ihat bend fingers and hand:

1    fle.\or digitorum profundus

2    fle.xor digitorum superficialis

3    palmaris longus.

Table, chair or other horizontal surface of suitable height.

Face table and turn right arm outward to limit, with elbow straight. Lean body slightly forward and place right hand (palm and fingers) on table. with fingers pointing back toward body. Place left hand on top of the right, to hołd it down to table.

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

2.    Tense these muscles as if to clench fingers; 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 stretch no further and muscles feel tight. Hołd this finał stretch from 15 seconds to a minutę or morę.

1.    Stand up straight.

2.    Straighlen fingers and bend right wrist backward to limit.

3.    Resist bending with left hand against back of right hand and fingers.

4.    Hołd position a few seconds.

*    Body not turned far enough back.

*    Elbow bent.

*    Arm not turned outward.

*    Left hand lets go of right hand.

1.    If you can’t stretch finger muscles fully, use left hand to flatten fingers to table, and then stretch further. See illustrations to the right.

2.    This stretch counteracts achcs orcramps in forearm, hand and fingers.

With fingers straight, wrist should be able to bend backward to a position almost at a right angle to forearm.

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