STRETCH OF THE WEEK:
Internally And Externally Rotated Wrist Extension Stretch
This one was shown to me by my instagram friend @ketofitmomof5 thank you!
DO YOU HAVE PAIN IN YOUR ELBOWS? MAYBE FROM TENNIS, GOLF, VOLLEYBALL, BASEBALL ETC?
The internally and externally rotated wrist extension #stretch is an amazingly simple but effective stretch that will relieve tension throughout the the main muscles in your forearms responsible for extending your wrists. Mixing up the angle of the arm while stretching will help the tension in the back of your forearm dissipate and give you more range of motion and overall flexibility in your wrists,elbows, and shoulders. .
This is important because if we lack motion at the wrist, we’ll try to make the motion up at the shoulder and elbow, causing more pain in more places. Conversely, if we lack shoulder mobility, we’ll try to make it up at the elbow and wrists. Therefore, just as it was important to focus on scapular and shoulder mobility a couple months back, it is also important to focus on the wrist, as the two are interconnected and focusing on one may not alleviate the problem for the other.
🔈DO THIS STRETCH‼
- Start standing or seated upright with your right arm straight out in front of you.
- Externally rotate your right arm, facing your palm inward with your thumb side up.
- Bend and flex your wrist back and grab the back of your hand at the knuckles with your left hand and pull firmly back toward your body
- providing a stretch in your wrist extensors. (Hold for 15-20s)
- Now Internally rotate your right arm, facing your palm outward with your thumb side down.
- Bend and flex your wrist back and grab the back of your hand at the knuckles with your left hand and pull firmly back toward your body again
- providing another stretch in your wrist extensors. (Hold for 15-20s)
- Repeat both stretches twice, and then repeat all steps on your left arm.