Stretching the extensors of the forearm and hand

This exercise is suitable for stretching the extensors in the wrist and fingers. If you will exercise daily, you will prevent overloading in these muscles, and pain on the outer side of the elbow.

Goal of the exercise?

  • Stretching the extensors of the fingers and the wrist
  • Increasing movement mobility in the elbow joint and wrist
Default position
  • Sit on the chair and keep your back straight
  • Rest 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 downwards (the palm is pointing down, the back of the hand is pointing up).
  • Place the second hand above the other, and gently push the stretched wrist down
Phase 2
  • Keep stretching the wrist for 5-7 seconds, (there is no movement, the stretched muscles are being activated) gently push the stretched hand against the pressing hand.
  • Take a deep breath in
  • With exhale release the tension and press the wrist down again
  • Keep breathing and wait till you fully stretch (approx. 30-60 seconds)
  • Repeat the exercise 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
  • The palm is not facing you
  • There is no pressure on the wrist
  • Releasing the pressure is not done with exhale

How often to exercise

  • In case of problems in the elbow area or wrist, exercise daily
  • Exercise after physical activity (tennis, volleyball, kneading the dough etc, ...)

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