Upper Extremity Stretches
IN THIS LESSON
This stretch targets the pronator muscles of the forearm, which are responsible for turning your palm downward. These muscles are often overworked from daily activities like using a computer mouse, turning a key, or using tools, and releasing them can help alleviate forearm and elbow pain.
Instructions
Step 1: Get into Position
Bend your right elbow to a 90-degree angle and keep it tucked securely against your side.
Turn your right palm to face up toward the ceiling.
Step 2: Secure Your Grip
Place your left hand over the back of your right hand, so your palms are touching.
Your left index finger can rest in the space between your right thumb and index finger for a comfortable grip.
Step 3: Apply the Muscle Energy Technique (M.E.T.)
Activate: Gently try to turn your right palm downward toward the floor (pronation). Resist this movement with your left hand so your arm does not actually turn. Hold this light contraction for 5-10 seconds.
Relax & Stretch: Completely relax the effort. As you exhale, use your left hand to gently turn your right palm further upward toward the ceiling (supination), deepening the stretch. Hold this for 2-3 seconds.
Step 4: Repeat
Repeat this "activate-relax-stretch" cycle 2-3 times.
Gently release and repeat the entire sequence on the left arm.
