Upper Extremity Stretches
IN THIS LESSON
This stretch targets the extensor muscles on the top of your forearm, which are responsible for lifting your wrist and fingers. Releasing these muscles is crucial for alleviating the tension often associated with "tech wrist" from long hours of typing and using a computer mouse.
Instructions
Step 1: Get into Position
Extend your right arm straight out in front of you at shoulder height, with your palm facing down toward the floor.
Step 2: Secure Your Grip
Use your left hand to gently grasp your right hand from the top. Your left thumb can be on the palm side for support.
Step 3: Apply the Muscle Energy Technique (M.E.T.)
Activate: Gently try to extend your right wrist upward, as if lifting your hand toward the ceiling. Resist this movement with your gripping left hand so your wrist does not move. Hold this light contraction for 5-10 seconds.
Relax & Stretch: Completely relax the effort. As you exhale, use your left hand to gently guide your right wrist further downward, deepening the stretch.
Add the fingers: For a deeper stretch, gently curl the fingers of your right hand into a loose fist as you guide the wrist downward.
Step 4: Repeat
Repeat this "activate-relax-stretch" cycle 2-3 times.
Gently release and repeat the entire sequence on the left arm.
