Stretching the hands, wrists and forearms
Use this set of exercises not only to stretch your hands and wrists, but also after a long monotonous work of your hands, say, sitting at a computer.
For convenience, the exercises are described and performed as a single complex.
1. So, interlock your fingers in the castle directly in front of you and make 10-12 rotations in your wrists in a clockwise direction.
2. Now perform 10-12 rotations in the opposite direction. This will allow you to warm up and stretch the muscles in your hands and wrists.
3. Next step: straighten your fingers and simultaneously pull them in different directions. Until you feel some tension. Hold this position for about 10 seconds, then relax.
4. Now bend your fingers at the joints and hold them in this position for 10 seconds, then relax.
5. Extend your arms palms down in front of you. Bend your hands towards you until you feel tension. Hold the stretch for about 10-12 seconds, then relax. Repeat this exercise to stretch the muscles of the front surface of the forearms 2 times.
6. Next movement: bend your fingers down, this will stretch the muscles of the back of the forearms. Hold the stretch for about 10-12 seconds, then relax. Repeat this exercise 2 times.
7. Alternately take each finger of one hand with the thumb and forefinger of the other hand and rotate it 5-6 times, first clockwise and then in the opposite direction. Repeat for the fingers of the other hand.
8. To stretch the muscles of the fingers, alternately pull each of them for 2-3 seconds. Do this for the fingers of both hands.
9. Lower your arms and make a flicking motion with them. Shake them for 10-12 seconds, this will release tension and relax the muscles of the wrists, hands and fingers. Pay attention to the fact that the lower jaw is relaxed and the shoulders are lowered.
10. Stretch your arms palms down in front of you. Then, without bending your arms, slowly turn your hands in opposite directions (as shown in the figure) until you feel tension in the area of \u200b\u200bthe inner part of the forearms and wrists. Hold the stretch for about 5-10 seconds.
11. Fold your palms straight in front of you. Now slowly, without tearing the surfaces of the palms apart and without tilting them down, lower the hands down until you feel tension in the area of \u200b\u200bthe hands and wrists. Hold the stretch for about 5-8 seconds.
12. Place your palms again straight in front of you and slowly turn your hands away from you, trying to reach a position in which your fingers will point down. Continue this movement until you feel moderate tension. Hold the stretch for 5-8 seconds.
13. Fold your palms in front of you. Press one palm on the other until you feel tension in your wrist. Hold this position for 5-8 seconds, then relax. And then do the same tilt to the other side.
Author: Alexander Kuznetsov based on the book Stretching for Everyone by Bob and Jill Anderson
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