Full Body Stretch Routine
Upper Extremity Stretches

Wrist Ulnar Deviation Stretch

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IN THIS LESSON

This stretch targets the muscles on the pinky-side of your wrist and forearm that are responsible for ulnar deviation (tilting your hand toward your pinky). Releasing these muscles can help alleviate wrist pain associated with gripping activities and sports like golf or tennis.

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 downward toward your pinky (ulnar 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 upward toward your thumb (radial deviation), deepening the stretch on the pinky-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.