Wrist Extension Stretch
Elbow, Wrist, Ankle and Knee Mobility
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2m 3s
Wrist Extension Stretch will help you improve your wrist mobility. Hold the stretch for 2 minutes with deep breathing (4 seconds in and 8 seconds out) to improve the range of motion. After the stretch starts PAILs contraction by pushing your palm lightly in the block at 20% and slowly ramp up the contraction to 40-60% effort and hold for 10seconds. Relax and begin the RAILs contraction ramping in the same manner by trying to increase extension and engaging the wrist extensors hold for 10s. Following the RAILs contraction, relax and your wrist should allow 10-15 degrees more range of motion. You can repeat the PAILs and RAILs in this new position to enhance motility potential.
It is recommended to work on these stretches 2-3 days a week if you are ramping to 60% effort.
Caution - you should never feel pain or pinching in the joint. Always start slowly with very light effort PAILs and RAILs prior to increasing to greater efforts.
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