Wrist Stretches
Key Boards to Tennis Rackets.
Extensor Surface described for the right arm
Sitting with your right arm slightly in front of you keeping the elbow straight. It is important to keep the elbow straight at all times.
Turn the forearm so that the extensor (back or hairy) surface is facing up towards the ceiling.
Bend the wrist so that the palm is facing away from you.
Take your left hand and reach over top of the right palm. Gently grasp the right palm on the small finger side. Bend the right wrist so that the palm is coming towards your body. Also add a slight rotation to the right forearm so that the little finger is rotating out to the right and up towards the ceiling.
Keep the elbow straight at all times. Keep the shoulders relaxed. The shoulders have a tendency to creep up around the ears.
Hold for 20-30 seconds. Then do the other side. Repeat 1-3 times a day.
This should be a gentle stretch. If you feel pain then back the stretch off until it is pain-free; even if you don’t feel a stretch now. Each time you perform an activity such as this measure how you are doing by how it feels, not how far you can go
Flexor Surface described for the
right arm
Sitting with your right arm slightly in front of you keeping the elbow straight. It is important to keep the elbow straight at all times.
Turn the forearm so that the flexor (front or hairless) surface is facing up towards the ceiling.
Bend the wrist so that the palm is facing away from you.
Take your left hand and gently grasp the right palm. Bend the right wrist so that the palm is pointing out away from your body. Also add a slight rotation to the right forearm so that the little finger is down and towards the left side.
Keep the elbow straight at all times. Keep the shoulders relaxed. The shoulders have a tendency to creep up around the ears.
Hold for 20-30 seconds. Then do the other side. Repeat 1-3 times a day.
This should be a gentle stretch. If you feel pain then back the stretch off until it is pain-free; even if you don’t feel a stretch now. Each time you perform an activity such as this measure how you are doing by how it feels, not how far you can go. as this measure how you are doing by how it feels, not how far you can go.
