Upper Extremity Stretches
IN THIS LESSON
This stretch targets the supinator muscles of the forearm, the counterpart to the pronators, which are responsible for turning your palm upward. Keeping these muscles flexible is important for maintaining healthy wrist and elbow function, especially for activities that involve rotational movements like turning a screwdriver or a doorknob.
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 down toward the floor.
Step 2: Secure Your Grip
Grasp your right wrist firmly with your left hand.
Step 3: Apply the Muscle Energy Technique (M.E.T.)
Activate: Gently try to turn your right palm upward toward the ceiling (supination). Resist this movement with your gripping 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 downward toward the floor (pronation), 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.
