Pronated Finger Up Pull
Rep Range
Time Based
Hints
Begin by standing with your feet hip-width apart, maintaining a tall and erect posture. Extend one arm out in front of you at shoulder height, ensuring the palm faces down (pronated). With your opposite hand, gently grasp the fingers of your extended arm and slowly pull them upwards towards the ceiling. This will create a stretch sensation in the underside of your wrist and forearm. After holding this position for a few moments and feeling the stretch, gently release and shift to the other side.
Common Mistakes
Avoid using excessive force when pulling your fingers upwards. The objective is to achieve a comfortable stretch, not to strain your wrist or fingers. Ensure the arm being stretched is kept straight throughout the movement, but be cautious not to lock the elbow. Always be attentive to your body's feedback and refrain from pushing into discomfort or pain.
Breathing
Inhale deeply as you prepare and extend your arm. As you initiate the finger pull upwards, exhale gradually. Sustain a calm and regular breathing pattern while you hold the position. Upon preparing to alternate to the other arm, breathe in deeply, exhaling as you engage in the stretch for the alternate side.
Muscle Focus
Primary Focus Area
Wrist, Forearm