The following exercise will stretch the muscles of the arm. Click on the links below to see more detail on muscles stretched, teaching points, variations, and related injuries.
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Wrist Flexor Stretch
Teaching Points
- Stand facing a wall with your arms outstretched and palms facing up
- Place your fingers on the wall pointing downwards
- Slowly try to place your whole hand flat on the wall by extending the wrist
- Hold for between 10 and 30 seconds
Variations
- Perform on all fours so that your fingers point to your knees
- To increase the stretch, sit further back onto your heels
Muscles Stretched
- Flexor Carpi Radialis
- Flexor Carpi Ulnaris
- Biceps Brachii
Related Injuries
Wrist Extensor Stretch
Teaching Points
- Hold one arm straight out in front
- Use the other hand to bend the wrist and point the fingers towards the floor, applying gentle pressure
- Hold for between 10 and 30 seconds
Variations
- Use a wall to apply pressure rather than the other hand
Muscles Stretched
- Extensor Carpi Radialis Brevis
- Extensor Carpi Radialis Longus
- Extensor Carpi Ulnaris
- Extensor Digitorum Communis
Related Injuries
Triceps Stretch
Teaching Points
- Place your hand on your upper back with the elbow bend towards the ceiling
- Use your other hand to pull the elbow towards your head
- Hold for between 10 and 30 seconds
Variations
- Hold a towel in the hand of the arm being stretched and bring it into the position above so that the towel is hanging behind your back
- Bring the other hand behind you at waist height and pull down on the towel
Muscles Stretched
- Triceps Brachii
Related Injuries
Tennis Elbow Stretch
Teaching Points
- Hold one arm straight out in front
- Use the other hand to bend the wrist and point the fingers towards the floor
- Rotate the wrist so that the fingers point across the body
- Hold for between 10 and 30 seconds
Muscles Stretched
- Extensor Carpi Radialis Brevis
- Extensor Carpi Radialis Longus
- Extensor Carpi Ulnaris
- Extensor Digitorum Communis
Related Injuries
Chest Stretch
Teaching Points
- Stand in a doorway or next to a wall
- Bend the arm being stretched and place the forearm flat against the wall or doorframe
- Step forward and rotate your body away from your outstretched arm
- Hold for between 10 and 30 seconds
Muscles Stretched
- Pectoralis Major
- Pectoralis Minor
Related Injuries
Chest Stretch with a Partner
Teaching Points
- Hold your arms out behind you, parallel to the floor
- Your partner should be standing behind you and holding your lower arms
- Get your partner to gently apply pressure as if trying to push your wrists together
- Hold for between 10 and 30 seconds
Variations
- Chest Stretch
Muscles Stretched
- Pectoralis Major
- Pectoralis Minor
Related Injuries
Biceps Stretch
Teaching Points
- Stand with your back to a wall
- Place your palms on the wall as high as possible with the fingers pointing upwards
- Lean forwards and squat down to stretch the biceps
- Hold for between 10 and 30 seconds
Variations
- Wrist flexor stretch
Muscles Stretched
- Biceps Brachii
Related Injuries
Related external links:
