autostretching0054

THE ELBOW 8.

Yourdifficulty is: Tight Muscles:

Starting Position:

Stretching:

Stimulation:

Common Error: Normal Mobility:

Turning your forearm outward with your elbow bent.

Muscles that turn forearm inward:

1    pronator teres, ulnar head

2    pronator Cjuadratus.

Sit or stand, right arm against body, elbow bent, palm turned up to limit. With left hand, grip back of right forearm just above wrist.

1.    With left hand, turn right arm outward so that stretch is felt along palm side of forearm.

2.    Tense these muscles as if to tum right forearm inward against resistance of left hand; hołd for 5 seconds.

3.    Relax and tum right forearm further out 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.    Turn right forearm outward to limit with elbow bent.

2.    Resist that turn with left hand.

3.    Hołd position a few seconds.

* Forearm not turned far enough outward.

In this position you should be able to tum your forearm outward until your thumb points slightly outward/forward.

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