The provided text references wrist movement relating to range of motion, specifically ulnar and radial deviation. Here's how to approach stretching your wrist's range of motion, incorporating these movements:
Understanding Wrist Movement & Stretching Goals
The wrist moves in several directions, and stretching aims to improve the extent of these movements:
- Flexion: Bending the wrist downwards, palm towards the forearm.
- Extension: Bending the wrist upwards, back of the hand towards the forearm.
- Radial Deviation: Moving the hand towards the thumb side. Expect around 20-30 degrees of motion.
- Ulnar Deviation: Moving the hand towards the pinky finger side. Expect around 30-40 degrees of motion.
- Pronation/Supination: Rotating the forearm so the palm faces down (pronation) or up (supination). While technically forearm movements, they impact the wrist.
General Wrist Stretching Techniques
Before any stretching, warm up your wrists with gentle circles. Hold each stretch for 15-30 seconds.
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Wrist Flexor Stretch: Extend your arm straight out in front of you, palm up. Gently bend your wrist downwards, pointing your fingers towards the floor. Use your other hand to gently pull your fingers towards your body. You should feel a stretch along the inside of your forearm and wrist.
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Wrist Extensor Stretch: Extend your arm straight out in front of you, palm down. Gently bend your wrist downwards, pointing your fingers towards the floor. Use your other hand to gently pull your fingers towards your body. You should feel a stretch along the top of your forearm and wrist.
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Radial and Ulnar Deviation Stretches:
- Make a fist.
- Gently bend your wrist towards your thumb (radial deviation). Hold.
- Gently bend your wrist towards your pinky finger (ulnar deviation). Hold.
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Prayer Stretch: Bring your palms together in front of your chest, as if praying. Slowly lower your hands towards your waist, keeping your palms together. Stop when you feel a stretch in your wrists and forearms.
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Fist Clench and Release: Simply make a tight fist and then slowly release, spreading your fingers wide. Repeat several times. This can help improve circulation and flexibility.
Important Considerations
- Listen to your body: Stop if you feel any sharp pain. Mild discomfort is acceptable.
- Consistency is key: Regular stretching is more effective than occasional sessions.
- Consult a professional: If you have wrist pain or limited range of motion, consult a physical therapist or doctor.
