Pilates Motion Atlas
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PROTOTYPEFree prototype · being produced under the supervision of CoconeRu. Move, reviewed in stages
STRETCH BY AREA

Wrist, forearm and hand stretches

Stretches and movements for the wrist and forearm, the fingers and the palm. They can be done seated, in a short time.

How to choose

  • The palm side and the back of the hand stretch different areas. Combine the two.
  • In stretches that bend the fingers back, do not bend a single joint back hard; move the whole finger gently.

Self-stretches5 lessons

A schematic 3D view of Wrist Flexor Stretch

Wrist Flexor Stretch

Forearm flexors and wrist

  • Chair
  • Self
A schematic 3D view of Wrist Extensor Stretch

Wrist Extensor Stretch

Forearm extensors and wrist

  • Chair
  • Self
A schematic 3D view of Prayer Wrist Stretch

Prayer Wrist Stretch

Wrist and forearm

  • Chair
  • Self
A schematic 3D view of Finger Flexor Stretch

Finger Flexor Stretch

Finger flexors (palm side of the forearm) and fingers

  • Chair
  • Self
A schematic 3D view of Fist-to-Open Hand

Fist-to-Open Hand

Fingers and palm

  • Chair
  • Self

Assisted stretches (for trainers)2 lessons

Stretches in which the trainer supports the other person’s body.

A schematic 3D view of Supported Wrist Extension

Supported Wrist Extension

Forearm flexors and wrist

  • Floor / on your back
  • Assisted
A schematic 3D view of Supported Wrist Flexion

Supported Wrist Flexion

Forearm extensors and wrist

  • Floor / on your back
  • Assisted

Caution

Stop if you feel numbness in your hand or fingers, and if it continues, consult a healthcare professional. Stop if you feel sharp pain, numbness or dizziness. If you are under medical care, recovering from surgery or pregnant, check with your healthcare professional first.

See also

Open the stretch studioHow stretching works and how to chooseMuscle guideProgrammes by purpose

Other body areas