Wrist Stretch
These muscle groups include the muscles that flex and extend both the fingers and wrists or perform rotational movements of the forearm as in pronation and supination.
They originate just above the elbow with the extensors originating on the lateral epicondyle of the Humerus and the flexors on the medial epicondyle. The insertion areas include most of the fingers and the thumb or the lower part of the forearm.
Easy Hands Interlocked Over Head
1. Interlock your fingers above your head, palms facing upward.
2. Exhale and push your hands further above your head.
3. You will also feel this stretch in your shoulders.
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Easy Hands to Hands
1. Place both palms and fingers together, keeping your elbows high.
2. Exhale and push hands hard together. Your fingers should slowly part with only your palms and fingertips touching.
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Easy Palm Finger Push
1. Rest the fingers of one hand on the palm of the opposite hand.
2. Exhale and slowly push the lower fingers into your palm whilst pulling the lower palm back and upwards.
3. Repeat again on the opposite side.
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Moderate Forearms
1. Kneel on all fours, using a combination of hand positions to stretch the many different muscles in the wrist and forearms.
2. Gently ease into the stretch by pushing your shoulders either back or forward.
3. Variations of this stretch are to point the fingers, outward, inward, or forward.
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Moderate Wrist Bar
1. Hold a bar or broomstick, with your palms facing upward, fingers wrapped around the bar, thumbs pointing away from the body.
2. Exhale, slowly lifting the bar by bending the arms while keeping the wrists in contact with the bar.
3. Can be performed in a narrow, normal, or wide grip.
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