autostretching0068

THE FINGERS 4.

Your difficulty is: Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notes:

Normal Mobility:

Bringing your thumb toward your forearm.

Muscles that move thumb toward fingers:

1    adductor pollicis, oblic/ue head

2    adductor pollicis, transver.se head

3    interosseus dorsalis I

4    opponens pollicis.

Chair or stool.

Sit with right palm on outer side of right thigh, thumb on front of thigh. Grip right thumb with left hand.

1.    Using left hand, puli right thumb up from thigh toward right wrist, so that stretch is felt in palm between thumb and forefinger.

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

3.    Relax, and use left hand to puli right thumb further up and back 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.    Retain grip.

2.    Raise thumb up and back from thigh toward wrist, to limit.

3.    Resist that movement with left hand.

4.    Hołd position a few seconds.

*    Right palm not on thigh.

*    Right wrist bends.

*    Left hand grip too far out on right thumb.

*    Thumb knuckle joint compressed and painful if thumb isn’t pulled hard enough.

1.    This stretch may also be done with palm and four fingers on a table. thumb over edge.

2.    Stretch can counteract ache or cramp in hand.

You should be able to puli your thumb at least to a right angle to forefinger.

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