Upper Extremity Stretches
IN THIS LESSON
This stretch targets the muscles on the thumb-side of your wrist and forearm that are responsible for radial deviation (lifting your hand toward your thumb). Releasing these muscles is important for relieving strain from repetitive gripping activities like hammering or using a racquet.
Instructions
Step 1: Get into Position
Bend your right elbow to 90 degrees and keep it relaxed at your side.
Position your hand so your palm is facing inward, with your thumb pointing up toward the ceiling.
Step 2: Secure Your Grip
Grasp your right hand firmly with your left hand, wrapping your fingers over the top.
Step 3: Apply the Muscle Energy Technique (M.E.T.)
Activate: Gently try to bend your right hand upward toward your thumb (radial deviation). 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 hand downward toward the floor (ulnar deviation), deepening the stretch on the thumb-side of your wrist. Hold 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 hand.
