Wrist - Adduction

Description

How to Do Wrist - Adduction

1. 1
   Setup

   Sit or stand comfortably with one arm extended straight out in front of you, palm facing down and fingers pointing forward.

2. 2
   Setup

   Use your other hand to gently grasp the hand of your extended arm, specifically holding the fingers and thumb.

3. 3

   Slowly and gently pull your extended hand downwards and inwards towards the midline of your body, as if trying to touch your pinky finger to your forearm.

4. 4

   You should feel a stretch along the outside (ulnar side) of your wrist and forearm. Hold this position for the prescribed duration.

5. 5

   Maintain consistent, gentle pressure throughout the hold, then slowly release the stretch and repeat on the opposite arm.

Tips

• Focus on a gentle, controlled stretch rather than forcing the movement to avoid potential discomfort or injury.
• Keep the elbow of your extended arm completely straight throughout the stretch to effectively isolate the wrist and forearm muscles.
• Breathe deeply and consciously relax into the stretch, which can help your muscles lengthen more effectively and improve flexibility.
• If you struggle to feel the stretch, slightly rotate your palm outwards as you pull your hand inwards to target the ulnar side more effectively.

Common Mistakes

• ×Forcing the stretch too aggressively can lead to strain; instead, apply only enough pressure to feel a mild, comfortable stretch.
• ×Bending the elbow of the stretched arm will reduce the effectiveness of the stretch on the wrist and forearm; ensure the arm remains fully extended.
• ×Holding your breath during the stretch can increase tension; instead, maintain slow, steady breathing to promote relaxation and deeper stretching.