Stretching (autoPIR) flexors of the forearm

This exercise is suitable for stretching the flexors of the wrist and fingers. If you will exercise regularly, you will prevent any overloading of these muscles, and pain on the inner side of the elbow.

Goal of the exercise:

  • Stretching the flexors of the fingers and the wrist
  • Increased movement mobility in the elbow joint and wrist
Default position
  • Sit on a chair and keep your back straight
  • Place your arm on the table
  • Turn your hand around, so that the palm would face you
Phase 1
  • Bend the stretched hand in the wrist facing downward (the back of the hand is pointing down, the palm is pointing upwards)
  • Place your other hand above the stretched hand, and gently push the stretched wrist down
Phase 2
  • Keep stretching your wrist for 5-7 seconds (there is no movement, the stretched muscles are being activated)
  • Take a deep breath in
  • With exhale release the pressure and push the wrist gently down
  • Repeat 3 times
Exercise video tutorial

Common mistakes

  • Wrong sitting posture
  • Lifting the shoulders up
  • The elbow of the stretched hand is not resting on the table
  • There is no pressure involved on the wrist
  • Releasing the pressure is not done with exhale

How often to exercise

  • In case of you have problems with elbow or wrist, exercise daily
  • Exercise after physical activity (tennis, volleyball, golf, screwing, kneading the dough etc, …)

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