When the wrist is in a shortened position for long periods, it adaptively compresses the tendons and nerves that pass under the retinaculum, a connective tissue sheath that wraps around the wrist. This is where the carpal tunnel is located and can easily, when constricted and inflexible, cause impingement of the medial nerve associated with carpal tunnel syndrome. The wrist joint is a hinge joint and can also become compacted from lack of range of motion. 

Extend the forearm with hand and fingers outstretched in the prone or palm down position. Flex the wrist to the end-of-range by drooping the hand downwards and with the opposite hand gently pull to elicit a stretch of the wrist extensor muscles which attach  at the outer elbow. You can also perform this stretch with a fist which will emphasise the wrist attachments at the distal end of the forearm. Perform this stretch carefully as it can be very sore and irritated at the start of the movement. Try also altering the angle of the hand to the right and left to fully stretch the wrist.
As a variant to the above mentioned fist stretch adduct and or abduct the wrist to isolate different tissues to locate tender points and then flex the wrist  to move the connective tissue and increase blood shunting to those surrounding tissues.
If you want to recap on any of the previous stretches, click on the links below

The Piriformis stretch -

The hip flexor stretch -

The lumbar stretch -

The anterior neck stretch -

The shoulder stretch -

If you want to find out more about this stretch or how you can better give back to your body, check out MOTION DYNAMICS or reach out directly should you need any further information to Chris Watts.


Posted Oct 21, 2017

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