21. Elbow Extension and Supination/Pronation

21

Muscles highlighted: Biceps brachii

Instruction:

Stand in front of a mirror and stretch your elbow forcing the pronation of the forearm with your other hand to further divide the points of insertion of the heads of the biceps.

Commentary:

Although this exercise might look simple, the biceps does not need more difficult stretches, as it works well within the usual ranges of motion, and hardly ever comes across abnormalities in its mobility – which  are much more frequent with numerous other muscles.

22. Frontal Extension of the Arms With Fingers

22

Muscles highlighted: Flexors of the fingers (deep, superficial, and the long flexor of the thumb)

Instruction:

Intertwine your fingers with the palms facing each other, and then rotate your forearms and extend your elbows in front of you. Once you get close to the maximum extension of the elbows, you will feel the pressure in the frontal part of the forearms.

Commentary:

This is a pretty simple exercise, suitable for any person who works intensely with the hands, belonging to professions like information technology, construction workers, manual workers, etc.

23. Extension of the Hands Facing a Wall

23

Muscles highlighted: Flexors of the fingers (deep, superficial, and the long flexor of the thumb)

Instruction:

Stand in front of a wall with the arms stretched and the tips of the fingers pointing downward. Then, press a bit to the front until the whole palm of the hand is resting on the wall. Your arms should be lifted up until next-to-shoulder height as shown in the image.

Commentary:

If you extend your elbows, you will stretch all of the muscles of the frontal part of the forearm, whereas if they remain partly bent, the effort is concentrated on the small flexor muscles of the hand and fingers. You can increase the intensity by placing the hands somewhat higher on the wall and then pressing lightly with the hand resting on the wall.

24. Prayer Hand Extension

24

Muscles highlighted: flexor policis longus, Flexor digitorum profundus, abductor pollicis

Instruction:

It is recommended that you stand or sit in front of a mirror, put your hands with the palms facing each other, in the usual “prayer” posture, and press the palms against each other. Meanwhile, lower the hands gradually towards the abdomen, without letting them draw apart.

Commentary:

This simple exercise can be done at any time of the day, like the rest periods in the middle of any long-lasting manual labor, maybe. Nonetheless, you are recommended to introduce diversity into your training program. This one exercise is not a replacement for the other precise and defined exercises for stretching the fingers as it does not stretch all of them in the same way, with the middle fingers being stretched more.

25. Finger by Finger Extension With Assistance

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Muscles highlighted: The flexor muscle corresponding to the finger being extended

Instruction:

This exercise is done by holding a finger with the other hand, and stretching it separately. Hold the stretching for a few seconds, and then move on to the next finger.

Commentary:

As much as easy and simple this exercise looks to you, the pulling movement must be leisurely and sustained since it is not hard to injure a structure if it is done in a different manner.

You might also think that stretching of each finger one by one is a waste of time, feeling that it is sufficient to do them all together at the same time. Still, you need to know that this way is the right way as there is nothing more helpful than dividing up the body regions as much as possible in order to get the best results from stretching – precise exercises play the leading role when it comes to increasing the flexibility of a specific body part.

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Source: www.thehealthsciencejournal.com

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21. Elbow Extension and Supination/Pronation Muscles highlighted: Biceps brachii Instruction: Stand in front of a mirror and stretch your elbow forcing the pronation of the forearm with your other hand to further divide the points of insertion of the heads of the biceps. Commentary: Although this exercise might look simple, the biceps does not need...
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