autostretching0060

THE WRIST 3.

Yourdifficulty is:

Tight Muscles:

Starting Position:.

Stretching:

Stimulation:

Common Errors:

Normal Mobility:

Bringing straight thumb over toward your little finger while you forearm is turned inward.

Muscles that move thumb away from fingers:

1    ahductor pollicis longus

2    e.rteusor pollicis brevis

3    ahductor pollicis hreris.

Sit with elbow bent and forearm resting on right thigh. With right wrii straight, tum right arm inward to limit. Straightcn all joints of right thum and move thumb toward little finger. Place bali of left thumb on first joir of right thumb, and left fingers around little finger side of right hand.

1.    Close left hand, pressing right thumb toward little finger, and right wri; lumed in the same dircction. so that stretch is felt on outer side of thum! in wrist, and up into the forearm.

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

3.    Relax and use left hand to press right thumb toward little llnger to lim - maybe a little bit morę.

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

1.    Release grip.

2.    Move straight right thumb and turn right wrist toward little finger t limit.

3.    Resist thumb movement with left fingers placed on insidc of thumb.

4.    Hołd position a few seconds.

*    Forearm not turned farenough inward.

*    Bali of left thumb placed too far out on right thumb.

*    Wrist bent.

Willi forearm turned inward and straight thumb pointing toward littl finger, you should be ablc to turn your wrist about 30 degrees in the sam dircction.

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