autostretching0058

autostretching0058



THE WRIST 2.

Your difficulty is:

Straightening your thumb with your fprearm turned outward, your elbow kept straight and your wrist bent backward.

Tight Muscles:

Muscles invoived in thumb movements:

1    fle.xor pollicis longus

2    flexor pollicis hrevis

3    opponens pollicis

4    adductor pollicis.

Equipment:

Table or counter.

Starting Position:

Stand facing table, with right arm turned outward to limit, elbow straight. Place palm on table; grip edge with fingers. Grasp right thumb with left hand.

Stretching:

1.    Puli right thumb upward with left hand, so that stretch is felt along inside of thumb, wrist, and up into the forearm.

2.    Tense these muscles as if to bend thumb; resist with left hand for 5 seconds.

3.    Rclax and puli right thumb up to limit - maybc a little bit morę.

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

Stimulation:

1.    Release grip.

2.    Turn forearm outward and straighten elbow.

3.    Point right thumb up to limit.

4.    Resist that movemenl with left thumb.

5.    Hołd position a few seconds.

Common Errors:

*    Elbow bent.

*    Forearm not turned outward.

*    Right hand lets go of table edge.

Notę:

This stretch counteracts aches or cramps in forearm, hand and fingers.

Normal Mobility:

With forearm turned outward and elbow straight, you should be ablc to point your straight thumb morę or less at a right anglc to the forearm.

58


Wyszukiwarka

Podobne podstrony:
autostretching0056 THE WRIST 1. Your difficulty is: Curling your thumb with your forearm turned in
autostretching0016 THE SHOULDER 2. Your difficulty is: Bringing straight arms up and backward with
autostretching0042 THE ELB O W 2. Your difficulty is: Straightening your elbow with your forearm t
autostretching0014 THE SHOULDER 1. Your difficulty is: Tight Muscles: Eąuipment: Starting
autostretching0024 THE SHOULDER 6. Your difficulty is: Tight Muscles: Equipment: Starting
autostretching0026 THE SHOULDER 7. Your difficulty is: Tight Muscle: Equipment: Starting
autostretching0030 THE SHOULDER 9. Your difficulty is: Tight Muscles: Equipment: Starting
autostretching0064 THE FINGERS 2. Your difficulty is: Tight Muscles: Equipment: Starting
autostretching0068 THE FINGERS 4. Your difficulty is: Tight Muscles: Equipment: Starting
autostretching0070 THE FINGERS 5. Your difficulty is: Tight Muscles: Eąuipment: Starting
autostretching0076 THE HIP 2. Your difficulty is: Tight Muscles: Eąuipment: Starting
autostretching0078 THE HIP 3. Your difficulty is: Bending your hip while both bringing and turning
autostretching0082 THE HIP5. Your difficulty is: Tight Muscles: Equipment: Starting
autostretching0084 THE HIP 6. Your difficulty is: Tight Muscles: Equipment: Starting
autostretching0088 THE HIP 8. Your difficulty is: Tight Muscles: Equipment: Starting
autostretching0090 THE HIP9A. Your difficulty is: Tight Muscle: Equipment: Starting Position: Stretc
autostretching0100 THE HIP 12. Yourdifficulty is: Crossing your thighs with hips kept straight. T
autostretching0102 THE HIP13 A. Your difficulty is: Tight Mustie: Equipment: Starting Position: Stre
autostretching0104 THE HIP 13 B. Yourdifficulty is: Crossing your thighs with hip kept straight wh

więcej podobnych podstron