Physical therapists and exercise professionals use wrist flexor and extensor exercises to treat various injuries and neuromuscular disorders, such as carpal tunnel syndrome, tennis elbow and post-surgery procedures, according to NISMAT. Then use your left hand to pull the top of your hand and fingertips down further to feel a stretch on the top of your wrist. Flexor tendons need to glide smoothly and are enclosed by synovium, a thin sheath of smooth tissue that allows for easier movement. One of the big problems with static stretching is that your body is basically programed to fight it. Bend your wrist, pointing your hand toward the floor. In addition to issues like carpal tunnel and tendinitis, injuries like fractures and sprains may also require medical attention. He's been a coach since 2005 and spent his early career training combat athletes including multiple UFC fighters and professional boxers. This stretch lengthens the wrist flexor muscles. In my End Range Activation (ERA) sequences, we take PNF a step further by involving just about every muscle – not just the major agonists and antagonists – that can influence at the end range. wrist flexor stretch is a exercise for those with a very easy level of physical fitness and exercise experience. With your opposite arm, pull your arm and fingers toward you until you feel a tolerable but effective stretch in your flexor muscles. Put your left foot on the floor with your left … Hold for 15 to 30 seconds. The traditional approach to this common problem involves DUN DUN DUNNNN – static stretching. If you are experiencing atrophy in your hand/wrist and want to reduce the chance of re-injury while stretching - this is a perfect treatment to use every time before you stretch. Turn the right hand to the right so that the fingers are reaching towards your knees and the wrist crease is reaching towards the front of the mat. In PNF you follow an activation pattern of contract-relax-antagonist-contract (CRAC). This stretch should feel good and not painful. Hold the position for 10 to 15 seconds. Giamo likes this simple warmup drill, which will lubricate your wrist joints and prep … Here’s how to stretch your wrist flexors: Extend your right arm straight in front of you with your palm facing up. Stretches such as the wrist extensor stretch and the wrist flexor stretch are ideal solutions to reducing the risk of this occurring. Image by www.stretching-exercises-guide.com. Gently sit back keeping the palms on the floor until you feel the stretch and hold. You can do the same stretch on your hands and knees. If these stretches are done consistently, they will be a preventative measure to combat tendonitis and carpal tunnel syndrome. Wrist Flexor Stretch . This move really lets you work on creating length 360 degrees around the wrist. Eric Wong (aka Coach E) is the founder of Precision Movement and has a degree in Kinesiology from the University of Waterloo. Wrist Extensor Stretch. And dopamine is a fantastic way to offset the stress hormone, cortisol. Overuse injuries of the wrist are common, but you can keep your wrists healthy with this simple stretch . Workout mistakes that cause wrist and shoulder pain. times/day . Wrist Flexors. This can mean a deeper stretch in the flexor carpi ulnaris, which runs along the other side of the forearm. Gently sit back keeping the palms on the floor until you feel the stretch and hold. Perform wrist flexor and extensor exercises while standing rather than sitting, Frederick recommends. Now, turn your palm facing downward. Stretching the wrist flexors is important if you want to prevent or treat wrist issues, says Lara Heimann, physical therapist and creator of LYT Style Yoga. You should feel the stretch in the underside of your wrist. wrist flexor stretch is a stretching exercise that primarily targets the forearms. Do wrist flexor releases and stretches on a daily basis, and before any workouts that requiring wrist extension flexibility (i.e. This is an excellent warm-up movement to practice resisting anterior pelvic tilt with hip extension. Repeat with your middle finger and index finger. The many benefits of wrist stretches and range of motion include: Decreased stiffness; Pain relief; Increased circulation to promote healing; Improved muscle balance for better wrist and hand function; Greater tolerance for completing a wrist strengthening program; Better quality of life; When & How Often Should I Exercise Wrists? These gentle stretches can help ease the pain. Your arm should be straight with a microbend at the elbow. Wrist flexor stretch. Stretching has many benefits such as: ... Wrist Flexor Stretch. Extensor Stretch. Try leg lifts or hip flexor stretches. Concentrate the stretch on the wrist extensors and hold for 15-30 seconds. Stretching the wrist extensors can be an effective treatment for tennis elbow or lateral epicondylitis. Bend the hand down so that the fingertips are pointing down. There’s a mental benefit that is associated with stretching that isn’t mentioned much. Exercises can improve mobility and decrease the chance of injury or reinjury. When you contact and shorten these muscles, they flex the wrist. Pull the fingers back, feeling the stretch. Here are some different hip flexor stretch variations we like to use. Extend at the wrist and flare your fingers out. "Because we spend so much of our day with our wrist in a flexed position, such as when we are driving a car, holding a phone, or typing on a computer, we must counter the shortening of the connective tissues (like the tendons) with stretching in extension," she says. NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. As you push down against your flared hand, you fire up the muscles that move you into the end range of this motion even more –  your wrist extensors. Teaching Points. 2. Put your right foot on the … These wrist and forearm stretches will help all of your forearm muscles. Hand Rotations. CRAC allows you to activate the agonists that bring you into the end range of motion you are trying to achieve and the antagonists muscles that are responsible for moving you out of the end range. Like in the extensor stretch, the flexor stretch requires you to stand-up with one arm extended in front of you. Extend the arm with the affected wrist in front of you with your palm facing away from your body. Rotate your wrist up, down, and from side to side. Reverse Wrist Curl. Pain in your wrists, arms or hands can also be a sign of tendonitis, which is inflammation of the tendons that connect your muscles to your bones. These next two exercises do just that. So if you’re regularly gripping onto anything with force, these muscles are prone to becoming chronically shortened and tightened. Static stretching won’t help you achieve the gains you’re after. We spend much of the day with our wrist in a flexed position — when we're driving a car, holding a phone, or typing on a computer — which can cause strain. ... For a list of covered benefits, please refer to your Evidence of Coverage or Summary Plan Description. Your wrist flexors are found on the anterior aspect of your forearm. Wrist extensor stretch. Oct 27, 2019 - Explore Lara Kaymen's board "Hip Flexor Stretches", followed by 780 people on Pinterest. But many of us simply experience discomfort or fatigue when we place a lot of stress on our wrists during certain activities. 1. Wrist flexor stretch. Benefits: This bodyweight exercise helps build not just your wrist and finger flexors, but it’s a great lead-in to tackling scapular pull-ups and other pull-up variations. If you work at a desk all day you are prone to injuries such as carpal tunnel syndrome. Source: Best Health Magazine, Nov/Dec 2008; Illustration by Kagan McLeod. Stretches that ease wrist pain. Kneeling hip flexor stretch: Kneel on your right knee. Wrist Extensor Stretch. Doing hip flexor stretches everyday has improved my overall mobility. If you feel any pain, stop the exercise. Wrist Flexor Stretch. Hold the stretch for at least 15 to 30 seconds. I’m Elaine. Now that you understand how adding other vectors besides just hip extension can influence a hip flexor stretch, you can be as creative as you want with your mobility work! Do not do any stretch or movement that is uncomfortable or painful. Best Health Updated: Jun. 3. Hold for at least 15 to 30 seconds. Progress to . This stretch will address the bulk of your sore muscles in the forearm. Pushing laterally, away from the midline, fires up the radial deviators. Increased Blood Circulation = Increased Healing Rate If you’re typing all day, you’ll definitely want to save some of your energy to stretch out your wrists. biceps and back training). Grasp hand and bend up until a mild stretch is felt. Benefits. To address the wrist flexor muscles, start by holding the wrist in extension. slide 2 of 3 slide 2 of 3, Wrist flexor stretch, Extend your arm in front of you with your palm up. Stephanie Mansour is a health and fitness expert and weight-loss coach for women. Place your hands in front of you on the floor palms down with fingers pointed towards your knees. You can do the same stretch on your hands and knees. sets . This stretch works underneath the wrist to create more space where the back of the forearm meets the palm of the hand. Here are some gentle movements that you can perform daily to help relieve and prevent pain in the wrists and hands. Lean back to feel a stretch in the back of the wrist, and hold for a few breaths. Expert Insight. Bend back your wrist, pointing your hand up toward the ceiling. This causes wrist and hand pain during movement and tenderness when direct pressure is applied. Your wrist flexors play a big role in your grip strength. © 2020 PrecisionMovement.coach | Privacy Policy | Terms of Use, Start with your right hand by your side with arm bent and elbow at 90 degrees. Extend one arm out with your elbow straight. So when it’s all said and done, the stabilizers, the prime movers, the synergists, and the antagonists are all being strengthened at the end range. Bend your wrist, pointing your hand toward the floor. See more ideas about Hip flexor, Hip flexor stretch, Hip pain. Hip CARs (‘controlled articular rotations’) is an exercise that takes your hip joint through … Hand and Wrist Exercises: Wrist Flexion. Wrist Extensor Stretch: Kneel on the floor, place the back of both hands on the ground, and point you fingers toward your knees. Overuse injuries of the wrist are common, but you can keep your wrists healthy with this simple stretch. Warm-up stretches. Quiz Do You Know the Benefits of Walking? What is plantar fasciitis? But increasing athletic performance [3]. This stretch targets the extensor carpi radialis brevis, extensor carpi radialis longus, extensor carpi ulnaris, and extensor digitorum communis. Use the other hand to grasp it at the … Repeat this 10 times. Resist with the flared hand and hold for about 5 seconds, Next move your hand to the bottom of your middle metacarpal and press upwards, again resisting and holding for about 5 seconds, Repeat this pattern by pressing on both the inside and outside of your flared hand, trying to push your wrist away from yourself laterally, and then pushing in toward the midline, Hold both of these poses for 5 seconds, resisting as you press. You will begin to feel a mild stretching in your wrist and forearm. Kneel on the floor. Now lower your hips, turning your right foot on its side. Family & ... Wrist fracture. Pull the fingers back, feeling the stretch. stretching muscles and ligaments • the role of antagonist passive insufficiency • the nature and function of the s t r etch r e f l e x • how to master muscular tension • how to inhibit the stretch reflex • intensive and extensive learning Hold for at least 15 to 30 seconds. If you play a sport that uses your hands – chances are, you’ve got tight wrist flexors. So if you frequently feel pain in your wrists or hands, it's worth making an appointment with your doctor to see if you're suffering from one of these issues. Or maybe you feel the pain after a round of tennis or planks at the gym. Then turn the palm down so that the fingertips are reaching down towards the ground. Push gently against the wall until your feel a stretch in the top part of your forearm. ". This movement pattern of contracting and relaxing allows you to basically bypass the myotatic stretch reflex and move actively into bigger ranges of motion. Activating specific wrist muscles in this pattern is going to help your flexors get long and strong. Wrist flexor stretch. Press your hands together at the center of your chest with your elbows out to the sides. At your wrist, that means we won’t just contract and relax your flexors and extensors, but we’ll get your ulnar and radial deviators in on the action, too. The following exercise will stretch the muscles of the arm. Hold for the prescribed time. This stretch releases tension in the lower back and sacrum. Perhaps it creeps up after a long day of typing at your desk. Wrist Flexion Stretch. This more effectively teaches your neuromuscular system to accept an end range instead of defaulting back to your normal and also builds end range of control – not just a range of motion because you can actively enter, exit and move around the end range. A good wrist stretch can work wonders for sore and stiff hands & wrists. Begin . Continue lowering your entire body until your torso is lying directly on your right leg, which is bent beneath you. Learning proper wrist flexor stretch form is easy with the step by step wrist flexor stretch instructions, wrist flexor stretch tips, and the instructional wrist flexor stretch technique video on this page. Stretching the wrist flexor muscles can be difficult, but using a wall to apply pressure and increase the range of motion can be very effective. If your goal is greater hip flexor mobility, yoga provides this benefit as well. Hip CARs. Benefits of Forearm Stretches. slide 5 of 7, Wrist flexor stretch, Extend the arm with the affected wrist in front of you with your palm facing away from your body. I believe that anyone can become flexible. Straighten your right arm out in front of you. Touch your thumb to your ring finger, then release. It’s the fact that the simple physical act of stretching triggers the release of “feel-good” dopamine hormones in your brain. This helps to … Hold for 20-30 seconds and relax. Hang at arm’s length for 30 seconds with your arms straight and your ankles crossed behind you. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm. This stretch is particularly useful to enhance the flexibility of the extensor and flexor muscles in the wrist and help prevent the pinching of the median nerve. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm. Wrist Rotations. Forearm and Wrist Flexor and Extensor Stretch. biceps and back training). Wrist extensor stretch. Flip the right hand over so that the top of the hand is down on the ground with the fingertips reaching towards your knees. See more ideas about hip flexor, exercise, hip flexor stretch. Have elbow straight. Reverse Wrist Curl; Cable . Maintain mobility of tendons within and around the wrist and forearm - In the wrist … To do so, stretch your arm out in front of you with the elbow straight and palm facing down. A common static stretch used to lengthen wrist flexors is to simply hold wrist extension. Stand facing a wall with your arms outstretched and palms facing up; Place your fingers on the wall pointing downwards ; Slowly try to place your whole hand flat on the wall by extending the wrist; Hold for between 10 and 30 seconds; Variations. Weight training is one of the best methods of strength training! He now dedicates himself to helping active people eliminate pain and improve mobility. Want more tips like these? Click on the links below to see more detail on muscles stretched, teaching points, variations, and related injuries. Step 2 Bend your right wrist down to point your fingers to the floor, then grab them with your left hand. Do the same with your left hand. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm. While traditionally an abdominal exercise, ball pikes also require a lot of hip strength in order to maintain balance… I ... Static Stretching Benefits and Examples. Repeat 2 to 4 times. With the palm of your affected arm facing up toward the ceiling, stretch your arm out in front of you with the elbow straight. Gently put pressure on the hand by shifting back to stretch the front of the hand and wrist. Learning proper wrist flexor stretch form is easy with the step by step wrist flexor stretch instructions, wrist flexor stretch tips, and the instructional wrist flexor stretch technique video on this page. Do wrist flexor releases and stretches on a daily basis, and before any workouts that requiring wrist extension flexibility (i.e. For example, if we radially deviate our wrist while in extension, the extensor carpi radialis has to fire up a little bit more, shortening the muscle. Make a fist in one hand and place it on top of a table with the thumb up. Reach one arm out in front of you with your palm facing upward. That said, dynamic stretching does require a decent amount of coordination, which not everyone has—if that’s the case, static stretching before a workout will still benefit your range of motion. Keep the elbows straight, lean backward, and keep the back of both hands on the ground. Wrist flexion: begin by positioning your arm as above, but this time move your wrist downwards until you sense the stretch Wrist side bend : place your arm on a table or bench with your wrist and fingers over the edge, but now bend your wrist to one side until you get that stretch; then, repeat by bending the wrist to the other side (photo 1) reps . Line up your knees underneath your hips, then place your palms on the ground underneath your shoulders. A maximum of 10 minutes of isolated wrist and finger extension practice was permitted per day in line with usual rehabilitation practices at the participating centers. 6 exercises that improve posture and reduce back pain, A warmup and cool-down routine for runners, Sit all day? times/day . Source: Best Health Magazine, Nov/Dec 2008; Illustration by Kagan McLeod. When you no longer have pain or numbness, you can do exercises to help prevent carpal tunnel syndrome from coming back. Read on for a technique that will provide lasting mobility. Step 2 Bend your right wrist down to point your fingers to the floor, then grab them with your left hand. workouts with front squats, power cleans or other Olympic-style lifts, push ups, overhead press, etc.) Hold one arm straight out in front. Turn your hand so that your fingers point forward and you feel a stretch up the wrist and forearm. How To Stretch Your Hip Flexors: Stretch Variations. Barbell . Repeat the exercise on your left arm. Bend the wrist sideways to the left and to the right without moving the forearm. Wrist flexor stretch. Wrist Flexor Stretch: With arm resting on table and hand hanging off table and elbow straight, grasp injured hand, and slowly bend wrist up until a stretch is felt. Wrist Flexion Stretch _____ Equipment needed: None Additional instructions: This stretch should be done throughout the day, especially before activity. Wrist stretches are easy to do at home or at the office. Maintain a balance between the length of the flexors and the extensors -Muscle imbalances can result in overuse injuries, tendonitis, tenosynovitis, and bursitis. Keep in mind that repetitive exercise movements, like planks, holding dumbbells or cables improperly, or doing one-handed exercises like a side plank can also cause pain. No matter who you are or what you do, your wrist flexors are probably a bit overworked – especially if you’re an athlete or desk jockey. Rocking your… This is called the myotatic stretch reflex and it protects you from injury, but also from effectively elongating your muscles. Hockey, tennis, baseball, golf… any sport that has you grabbing a handle requires a strong grip and wrist flexor activity. Then switch to the left wrist. Kneel on the floor. A review of different studies involving PNF found it to be effective at not only increasing range. We’ll use this principle later to comprehensively lengthen different wrist flexors. Grip (plate loaded) One Hand; One Hand Pinch Grip; Stretch Praying; Seated; Single Arm; Kneeling; Wrist Extensors. Try these home remedies for wrist tendonitis. On your right hand, touch your right thumb to your pinky finger, then release. After recovery, this stretch should be included as part of a warm-up to activities that involve grip- ping. Best Health Updated: Jun. Forearm and Wrist Flexor and Extensor Stretch. Grasp palmar surface of hand and bend wrist back toward face for a mild stretch. Research has been backing up the theories behind the PNF approach. Stand to face a wall with your arms outstretched and palms facing up. Suffice to say, wrist flexor tightness is a common problem, and just about everyone can benefit from the lengthening technique I’ll teach you in this article. A wrist flexor stretch targets the fingers, wrist, and forearm all at once. or workouts involving a lot of gripping (i.e. Wrist Stretch and Forearm Stretches For Flexible, Pain-Free Hands. Line up your knees underneath your hips, and then place your hands on the ground underneath your shoulders. "Stretching keeps the tissues from getting pulled asymmetrically, which causes strain, a key ingredient for repetitive stress injury. Hold for a moment or two, then release. This occurs when there is no much stress placed on your wrist joints and hand muscles. Try these desk stretches to loosen your hips. According to the American College of Rheumatology, carpal tunnel syndrome (a pinched nerve in the wrist) impacts 4 to 10 million Americans. The following wrist stretches are designed to restore movement to the wrist and improve flexibility of muscles crossing the wrist. EXERCISE BENEFITS Wrist injuries are very common and interfere greatly with everyday life. These wrist strengthening and mobility exercises are great for a warm-up stretch, mid-workout check-in, or post-workout recovery and really help get rid of unwanted pain and work for your overall benefit. Wrist Flexor Stretch. The benefits. Hold for 2 counts, then release. Stand on your left foot with the toes slightly turned inward. This information can be used to target different flexors as we aim to lengthen the muscles. sets . Hold for 20-30 seconds and relax. Stretches for the neck, arms, back, hips, and legs will help maintain flexibility as the years pass by, keeping you limber for all life has to offer. Wrist Tendinitis: Exercises (page 3) 4. Barbell Wrist Curl; Cable Wrist Curl. So if you’re regularly gripping onto anything with force, these muscles are prone to becoming chronically shortened and tightened. Wrist rotations are a basic way to improve wrist mobility. As you might suspect of so many muscles, they can aid in motions other than just pure wrist flexion. Hold for 20-30 seconds for up to 3 sets. Do not force the stretch and modify if you experience pain or nerve symptoms. You probably know by now if you’re a regular Precision Movement reader that while static stretching can have its place, it’s not the fix it’s often cracked up to be. Bend your wrist, pointing your hand toward the floor. Maintain good posture as you hold this stretch for five deep breaths. Jun 10, 2019 - Explore My Healthy Focus's board "Hip Flexor Stretches", followed by 1167 people on Pinterest. And that’s not even considering other activities outside the gym – say if you’re a dentist who’s always holding onto instruments or a mechanic who is gripping tools all day. Try out both movements prior to your next training session instead of static hip flexor stretching and reap the benefits! Then, use the opposite hand to gently push the palm and wrist up into extension. Kneel on the floor. Benefits of stretching. Start standing with your right side facing a wall. Repeat 5 times, then switch hands. Hold for a few counts, and then switch hands. About Elaine. Place your hands in front of you on the floor palms down with fingers pointed towards your knees. You just use straighten your arm and your other hand pull your fingers back toward your forearm, stretching the wrist flexors [2]. Before beginning, read through all the instructions. Arms stay straight. Wrist flexor stretch. Arms stay straight. Click here to learn more about Eric. Wrist Stretches Written by Tele Demetrious, Physiotherapist, BPhysio(Hons) Reviewed by Brett Harrop, APA Sports Physiotherapist, BPhysio(Hons), MPhysio(Sports Physio) Updated: 5 th May 2016 Exercises > Flexibility (Joints) > Wrist Stretches. Be sure to maintain an extended flare position with both your wrist and your hand throughout the movement. Start with your index fingers pressed together as high as your lips, and then keep the palms pressing together as you move the hands down the center of your body to your belly button. If your wrist flexors are tight, your grip won’t be as strong. To begin, straighten and keep your arm out in front of you, palm and inner forearm up. Wrist Flexor Stretch: Hold for 15 to 30 seconds. Hold for 5 seconds and slowly return to starting position. Stretching the wrist flexor muscles can be difficult, but using a wall to apply pressure and increase the range of motion can be very effective. And pushing in medially fires up the ulnar deviators. Then release the hands and start over. These can be done anywhere and at any time to really work on getting those wrists to where they need to be. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm. Hockey, tennis, baseball, golf… any sport that has you grabbing a handle requires a strong grip and wrist flexor activity. Wrist Flexor Stretch. Reach your right arm out in front of you with the palm open wide. 18, 2013. Wrist flexor stretch. Wrist Flexor Stretch. Repetitive motions are a major culprit, whether at work if you do an assembly-line type job or type on a keyboard all day, or through your hobbies if you enjoy activities like skiing, baseball, or even gardening. Make sure you keep the elbow straight. with his wife and two kids and drinks black coffee at work and IPAs at play. Pushing up against the hand fires up the muscles that help you move OUT of that end range –  your flexors. Repeat 10 times. Regardless when you feel it, many of us battle wrist pain at some point or another. And what can you do to relieve the pain? Bend back your wrist, pointing your hand up toward the ceiling. Below, I have set up individual pages filled with stretching and self help videos that can help you target specific areas of the body based on what area is bothering you. Use your left hand to pull your right fingertips and thumb down to stretch the palm and bottom of the wrist. Reach one arm out in front of you with your palm facing upward. Benefits of stretching In this pose, not only is your wrist and all fingers extended, but your fingers are flared meaning they’re spread out as far as possible. Thus, to stretch your wrist flexors requires lengthening these muscles by going into wrist and finger EXTENSION. Hold one arm straight out in front. 18, 2013. I give this to most people when dealing with low back issues! Repeat this 10 times and exaggerate the touch and release each time with each finger. Wrist Flexor Stretch. Repeat 2 to 4 times. Frederick recommends that you perform both stretches three to five times daily. Active Stretch. Hold this position as you place your other hand on top of your middle metacarpal and push downwards. When your muscles are lengthened, your body will reflexively contract the muscles to prevent tears. Wrist flexor stretch. This exercise is designed to stretch your hands and wrists. Kneel on the floor. Wrist Flexor Stretch Reach your right arm out and place your right hand on the wall, in line with your shoulder. When the tendons become irritated and inflamed, their ability to glide within these compartments is restricted. sets . Many originate at the medial epicondyle of the elbow and cross the wrist joint as well, running up to your palm and fingers. If pain persists, inform your healthcare provider. or workouts involving a lot of gripping (i.e. slide 2 of 3 slide 2 of 3, Wrist flexor stretch, Extend your arm in front of you with your palm up. It opens up the hips, inner thighs, and groin. Clasp your hands tightly in a fist and then open them up as wide as you can. On this blog, you will find flexibility tips for beginners, printable stretch routines and healthy recipes! This stretch loosens not only your wrists … He lives in Toronto (Go Leafs Go!) Your wrist flexors play a big role in your grip strength. This stretch targets the flexor carpi radialis, flexor carpi ulnaris, flexor digitorum, and the biceps brachii. workouts with front squats, power cleans or other Olympic-style lifts, push ups, overhead press, etc.) wrist flexor stretch is a stretching exercise that primarily targets the forearms. Grab a pull-up bar with a shoulder-width grip, palms facing forward. Walking is also a good choice because it improves your stability and posture. When you’re done with this move, you should really give your wrist a well-balanced stretch by checking out my ERA Sequence to lengthen the wrist extensors. If everyday activities are leaving your wrists and hands achy, taking … Doing simple stretches after a workout or a long day at the office can improve the health and flexibility of you joints, tendons and muscles. And if you’re interested in learning other effective techniques that address not only your wrists, but your whole upper limbs, check out the Upper Limb Control course. 8. This stretch works the top of the forearm into the hand. While exercising, breathe normally. She is a certified personal trainer, yoga instructor and Pilates instructor, and host of “Step It Up with Steph” on American Public Television. After spending long periods of time with your wrists in a flexed position, such as when you're typing or talking on the phone, this stretch will help alleviate any discomfort. There are 3 different layers of wrist flexors – a superficial layer with 4 muscles, an intermediate layer with 1 muscle, and a deep layer with 3 more muscles [1]. For example, ... From a downward dog position, lower your right knee and shin to the ground, placing the knee behind your right wrist. Repeat 4 times. slide 2 of 3 slide 2 of 3, Wrist flexor stretch, Extend your arm in front of you with your palm up. Hold for a few breaths, and then switch to the left hand. This can help prevent injury or the dreaded carpal tunnel syndrome. Now, turn your palm facing downward. While we might be unconsciously working our wrists, most of us aren’t devoting the same time to stretching these important muscles, nor are we considering the best way to do so. This builds a balanced wrist joint that is mobile and lengthened in a safe, maintainable way and with an impressive range of control. If everyday activities are leaving your wrists and hands achy, taking time to stretch throughout the day can help relieve the discomfort. reps . Wrist extensor stretch Stretching the wrist extensors can be an effective treatment for tennis elbow or lateral epicondylitis. This is also true if you ‘re a gymnast who spends a lot of time holding onto the rings or bars, an MMA fighter who’s always grabbing for an opponent, or a gym rat who’s constantly gripping heavy weights. except that stretches of the wrist or long finger flexor muscle were not performed during the 6-week study period. Hi! With your opposite arm, pull your arm and fingers toward you until you feel a tolerable but effective stretch in your flexor muscles.