Stretching Anatomy by Arnold G. Nelson

Author:Arnold G. Nelson
Language: eng
Format: epub, pdf
Publisher: Human Kinetics, Inc.

ELBOW AND WRIST FLEXOR STRETCH

Execution

Stand upright with feet shoulder-width apart, toes pointing straight forward.

Stick your left arm out in front of you at shoulder height, with the elbow straight and forearm supinated (turned up).

Hyperextend the left wrist so that the fingers point toward the floor.

Grab the left fingers with the right hand, and pull the fingers back toward the elbow.

Repeat these steps for the opposite arm.

Muscles Stretched

Most-stretched muscles: Left brachialis, left brachioradialis, left pronator teres, left flexor carpi radialis, left flexor carpi ulnaris, left palmaris longus

Less-stretched muscles: Left biceps brachii, left flexor digitorum superficialis, left flexor digitorum profundus, left pollicis longus

Stretch Notes

These flexor muscles easily become tight from static work such as operating a keyboard. Also any occupation that requires large amounts of arm work can cause these muscles to become tight. This tightness causes pain on the medial elbow, often referred to as golfer’s elbow. However, the pain is not limited to golfers and can affect other people such as carpenters, rock climbers, and massage therapists. Also, stretching these flexor muscles can help bring relief to those with carpal tunnel syndrome.

Exercise caution when doing this stretch. If you feel pain in the elbow, wrist, or finger joints, reduce the tension or joint damage could occur.

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