autostretching0052

THE ELBOW 7.

Your difficulty is:

Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Normal Mobility:

Turning your forearm outward with your elbow bent or straightening your elbow with your forearm turned outward.

Primarily. muscles that tum forearm inward and bend elbow:

1    pronator teres, humerał lieacl

2    pronator teres. tiltiar head

3    pronator c/nadrattis

4    hracltialis.

Stretch also affccts muscles that bend band:

5    flesor car pi radia lis

6    fle.sor carpi ulnaris.

Table. chair or other horizontal surface of suitable height.

Face table; lean forward. with right elbow bent and forearm tumed outward to limit. Place right hand on table. with fingers gripping around edge. Grip right arm just below elbow with left hand. thumb forward.

1.    Tum body to the left so that stretch is felt inside elbow and down forearm to the palm.

2.    Tense these muscles as if to turn forearm inward. Bend elbow; hołd for 5 seconds.

3.    Relax and turn body to the left; turn forearm outward and straighten elbow to limit - maybe a little bit morę. Aid straightening by pushing with left hand.

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.    Turn forearm and hand outward and straighten elbow to limit.

3.    Resist turning with left hand on right wrist.

4.    Hołd position a few seconds.

*    Body not tumed enough to the left.

*    Forearm not turned enough outward.

*    Elbow not straight enough.

With upper arm close to body, forearm should be able to turn so far outward that the thumb points downward when the elbow is bent, and baekward when the elbow is straisht.

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