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THE FINGERS 3.

Yourdifficulty is:

Tight Muscles: Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notes:

Normal Mobility:

Bending your wrist backward while keeping fingers curled. The

exercise shown here stretches muscle attached to forefinger (1). The same procedurę may be used for all fingers.

Muscles that bend and straighten fingers: 1-4 lumbricales.

Chair or stool.

Sit with right upper arm close to side, forearm turned outward to limit, elbow bent at morę than a right angle, wrist held straight, and forefinger bent at middle and outer joints. Place left forefinger over bent right forefinger, with thumb on right forefinger knuckle.

1.    Use left hand to move right forefinger back to limit. Bend right wrist back so that stretch is felt below forefinger in palm.

2.    Tense this muscle as if to bend at knuckle; resist with left hand for 5 seconds.

3.    Relax. Use left hand to bend right wrist back to limit - maybe a little bit morę - keeping forefinger bent backward as much as you can.

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

1.    Retain position and grip, but release pressure from left hand.

2.    Move right forefinger toward back of hand and bend wrist backward to limit.

3.    Resist that movement with left thumb.

4.    Hołd position a few seconds.

*    Wrist not bent far enough backward.

*    Elbow is straightened.

*    Middle and outer joint of forefinger too slack.

1.    Stretch may be used for all four fingers, individually or together.

2.    Other muscles stretched are numbered 2, 3 and 4.

3.    This stretch can counteract ache or cramp in hand.

With fingers bent fully at middle and outer joints and bent backward at knuckles, wrist should be able to bend backward almost to a right angle to the forearm.

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