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STRETCHING ANATOMY

Arm, Wrist, and Hand Muscle Movements

The stretches in this chapter are excellent overall stretches; however, not all of these stretches may be completely suited to each persons needs. The muscles involved in the various arm and hand movements appear in the table on page 52. To stretch specic muscles, the stretch must involve one or more movements in the opposite direction of the desired muscles movements. For example, if you want to stretch the exor carpi radialis, you could perform a movement that involves wrist extension and radial deviation. When a muscle has a high level of stiffness, you should use fewer simultaneous opposite movements (for example, to stretch a very tight exor carpi radialis, you could start by doing only radial deviation). As a muscle becomes loose, you can incorporate more simultaneous opposite movements.

Biceps brachii

Pronator teres Brachialis Flexion

Triceps brachii Extension

E3469/Nelson/3.14a/274085/JasonMc/R2

Biceps brachii

Pronator teres

Supination E3469/Nelson/3.14b/274086/JasonMc/R2

Pronation

Extensor carpi radialis brevis Extensor carpi radialis longus

Flexor carpi radialis Palmaris longus Flexor carpi ulnaris Wrist extension Wrist flexion

E3469/Nelson/3.14c/274087/JasonMc/R2 Abductor pollicis longus Extensor pollicis brevis

Extensor carpi radialis longus Flexor carpi radialis Radial deviation

Extensor carpi ulnaris

Ulnar deviation

E3469/Nelson/3.14d/274088/JasonMc/R1

Extensor digitorum communis

Flexor digitorum superficialis Finger flexion Finger extension

E3469/Nelson/3.14e/274089/JasonMc/R2

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