To do this stretch the stretcher is lying on their back with their elbow straight and their wrist and fingers extended as far as possible. The partner places their palm against the stretchers, matching thumb to thumb and fingers together with their other hand stabilising their forearm. The stretcher should try to flex their wrist and fingers towards the ceiling, don't forget to stretch the thumb as well. The stretcher should breathe in deeply and on the exhale extend their wrist and fingers again back towards the floor. The partner can gently push on the
stretcher's fingers to deepen the stretch.
The wrist extensor stretch designed to increase wrist and finger flexion and proved relief from such conditions as tennis elbow and tendinitis of the forearm which is found in many racket sports. This stretch uses the same muscles as the wrist flexor stretch, the carpi radialis longus and brevis and the carpi ulnaris.
To do this stretch the stretcher lies face up with their elbow, wrist and fingers fully stretched out with their palm facing down, then they should make a fist. If the stretcher makes a fist before extending their arm they will not reach the end of range point for the muscles being stretched that is required for optimal stretching. The partner should wrap their hand around the stretchers hand, matching finger to finger and thumb to thumb. The partners other hand should be stabilizing the stretchers wrist and forearm. The stretcher should then try and open their hand and extend their wrist, not forgetting to include the thumb. After this push the stretcher should inhale deeply and on the exhale contract their flexors to deepen the stretch.
Obviously we could not include every stretch required for this sport instead this blog will aimed to cover the main stretches used and maybe a few you may not have thought of previously. Please remember to follow the safe stretching tips we have given you in the previous blog as well as the individual safety tips for static and PNF stretching.
Images taken from "Upper Body Stretches" wall chart by B. Walker.