fitness stretching

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Fitness Stretching

21. Wrist Radial Deviator and Extensor Stretch
Arm, Wrist, and Hand Stretches:

Method:
Kneel on the floor. Flex both wrists and place the back of each hand on the floor. Point the fingers medially (the fingertips of the opposing hands pointing toward each other). While keeping the elbows straight, lean backward (buttocks to the heels), keeping the backs of the hands on the floor.

Affected Body Part:
Most-stretched muscles: Extensor carpi radialis brevis, extensor carpi radialis longus, extensor digitorum communis, extensor pollicis brevis.
Lesser-stretched muscles: Extensor carpi ulnaris, flexor carpi radialis, supinator, brachialis, biceps brachii, brachioradialis.

The closer the hands are to the knees, the easier it is to keep the backs of the hands touching the floor. The farther the hands are in front of the knees, however, the greater the applied stretch. The distance each hand is away from the body’s midline also influences stretch intensity. The farther away from the midline, the greater the stretch.
22. Wrist Flexor Stretch
Arm, Wrist, and Hand Stretches:

Method:
Kneel on the floor. Flex both wrists and place the palm of each hand on the floor, shoulder-width apart. Point the fingers toward the knees. While keeping the elbows straight, lean backward (buttocks to the heels), keeping the palms flat on the floor.

Affected Body Part:
Most-stretched muscles: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris, flexor digitorum profundus, flexor digitorum superficialis, palmaris longus.
Lesser-stretched muscles: Flexor digiti minimi brevis, flexor pollicis longus, pronator teres, brachialis, biceps brachii.

The closer the hands are to the knees, the easier it is to keep the backs of the hands touching the floor. The farther the hands are in front of the knees, however, the greater the applied stretch.
23. Wrist Radial Deviator and Flexor Stretch
Arm, Wrist, and Hand Stretches:

Method:
Kneel on the floor. Flex both wrists, and place the palm of each hand on the floor. Point the fingers outward on a line perpendicular to the midline of the body. While keeping the elbows straight, lean backward (buttocks to the heels), keeping the palms flat on the floor.

Affected Body Part:
Most-stretched muscles: Flexor carpi radialis, flexor digitorum profundus, flexor digitorum superficialis, palmaris longus.
Lesser-stretched muscles: Flexor carpi ulnaris, flexor digiti minimi brevis, flexor pollicis longus, extensor carpi radialis brevis, extensor carpi radialis longus, extensor pollicis brevis.

The closer the hands are to the knees, the easier it is to keep the palms on the floor. The farther the hands are in front of the knees, however, the greater the applied stretch. The distance each hand is away from the body’s midline also influences stretch intensity. The farther away from the midline, the greater the stretch.
24. Wrist Ulnar Deviator and Flexor Stretch
Arm, Wrist, and Hand Stretches:

Method:
Kneel on the floor. Flex both wrists, and place the palm of each hand on the floor. Point the fingers medially (the fingertips of the opposing hands pointing toward each other). While keeping the elbows straight, lean backward (buttocks to the heels), keeping the palms on the floor.

Affected Body Part:
Most-stretched muscles: Flexor carpi ulnaris, flexor digitorum profundus, flexor digitorum superficialis, palmaris longus.
Lesser-stretched muscles: Flexor carpi radialis, flexor digiti minimi brevis, flexor pollicis longus, extensor carpi ulnaris.

The closer the hands are to the knees, the easier it is to keep the palms on the floor. The farther the hands are in front of the knees, however, the greater the applied stretch. The distance each hand is away from the body’s midline also influences stretch intensity. The farther away from the midline, the greater the stretch.
25. Finger Flexor Stretch
Arm, Wrist, and Hand Stretches:

Method:
Sit or stand upright. Flex the elbow at a 90-degree angle, and extend the wrist as far as possible. Point the fingers upward. With the right hand, push the fingers on the left hand toward the elbow.

Affected Body Part:
Most-stretched muscles: Left flexor carpi radialis, left flexor carpi ulnaris, left flexor digiti minimi brevis, left flexor digitorum profundus, left flexor digitorum superficialis, left palmaris longus.
Lesser-stretched muscles: Left flexor pollicis longus.

The elbow angle does not need to be precisely 90 degrees. Choose a comfortable angle. Some people find that fully flexing the elbow makes it easier to push on the hand. With the elbow fully flexed, the push is more downward than across.
26. Finger Extensor Stretch
Arm, Wrist, and Hand Stretches:

Method:
Sit or stand upright. Turn the left arm so that the palm faces up and flex the elbow to a 90-degree angle. Flex the wrist to a 90-degree angle, and flex the fingers so that they are pointed toward the elbow. Place the right hand on top of the fingers and press the fingers down toward the forearm.

Affected Body Part:
Most-stretched muscles: Left extensor carpi radialis brevis, left extensor carpi radialis longus, left extensor carpi ulnaris, left extensor digitorum communis, left extensor digiti minimi, left extensor indicis.
Lesser-stretched muscles: Left extensor pollicis brevis, left extensor pollicis longus.

Increase the magnitude of the stretch by flexing the fingers (make a fist). Also, the elbow angle does not need to be precisely 90 degrees. Choose a comfortable angle. Some people find that fully flexing the elbow makes it easier to push on the hand. With the elbow fully flexed, the push is more downward than across.
27. Lower Trunk Flexor Stretch Back Lying Position
Lower-Trunk Stretches:

Method:
Lie on the floor on your back. Place a rolled-up towel (1 to 2 inches, or 2.5 to 5 centimeters, in diameter) between the small of your back and the floor.

Affected Body Part:
Most-stretched muscles: Rectus abdominis, external oblique, internal oblique.
Lesser-stretched muscles: Quadratus lumborum, psoas major, iliacus.

Of all of the stretches in this book that stretch the lower trunk flexors, this stretch is the best for people who have a swayed back or have weak abdominal muscles, since arching the lower back is potentially dangerous for these people. Because the small of the back is supported in this exercise, undesired pressures on the spinal column are reduced. Nevertheless, the width of the back support is important. The larger the diameter of the object, the greater the undesired pressure. Make sure that the upper back, shoulder blades, and buttocks are resting comfortably on the floor. Also, squeezing the buttocks will reduce stress on the lower back.
28. Lower Trunk Flexor Stretch Front Lying Position
Lower-Trunk Stretches:

Method:
Lie facedown on the floor. Place both hands palms down; fingers point forward by each hip. Slowly arch the back, contracting the buttocks. Continue arching the back and lift your head and chest off the floor.

Affected Body Part:
Most-stretched muscles: Rectus abdominis, external oblique, internal oblique.
Lesser-stretched muscles: Quadratus lumborum, psoas major, iliacus, rotatores, intertransversarii.

Remember that arching the lower back is potentially dangerous, especially if you have weak abdominal muscles. Injuries from arching the lower back include excessive squeezing of the spinal discs, jammed spinal joints, and pinched spinal nerves emerging from the lumbar vertebrae. Therefore, this stretch is recommended only for those who are very stiff. When doing this stretch, do minimal arching and make sure that you squeeze the buttocks during the arching. Squeezing the buttocks reduces stress on the lower back.
29. Seated Lower Trunk Extensor Stretch
Lower-Trunk Stretches:

Method:
Sit upright in a chair with legs separated. Slowly round the upper back and begin to lean forward. Continue to bend at the waist and lower the head and abdomen between the legs and below the thighs.

Affected Body Part:
Most-stretched muscles: Iliocostalis lumborum, multifidus.
Lesser-stretched muscles: Interspinales, rotatores, spinalis thoracis.

Remember that hyperflexion can injure the spinal cord. When doing this exercise, go slowly and do not let the back become straight. Also, the effect of the stretch is minimized if the buttocks rise up off of the chair.
30. Seated Lower Trunk Extensor Lateral Flexor Stretch
Lower-Trunk Stretches: "Angling the head toward one of the knees will increase the stretch on the lowertrunk extensors and partially stretch some of the lateral flexors."

Method:
Sit upright in a chair with legs separated. Slowly extend the upper back and begin to lean forward. Continue to bend at the waist and lower your head and abdomen toward the right knee. Slowly lower the head below the right knee.

Affected Body Part:
Most-stretched muscles: Left iliocostalis lumborum, left multifidus, left rotatores, left external oblique, left internal oblique.
Lesser-stretched muscles: Left interspinales, left intertransversarii, left quadratus lumborum.



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