Supinated Fingers Down Pull
Rep Range
Time Based
Hints
Begin in a standing position with your feet set about hip-width apart, maintaining an upright and aligned posture. Extend one arm out directly in front of you at approximately shoulder height, ensuring your palm is facing up (supinated). Using your other hand, lightly grasp the fingers of your extended arm and gradually pull them downwards towards the ground. This motion will induce a stretch feeling across the top side 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
Refrain from exerting too much force when directing your fingers downward. The intent is to achieve a mild stretch, not to strain the wrist or fingers. Make sure the arm being stretched remains straight throughout the maneuver, but avoid hyperextending or locking the elbow. Always listen to your body's signals and don't force the stretch into discomfort or pain.
Breathing
Take a deep inhalation as you prepare and extend your arm. Exhale slowly as you initiate the downward finger pull. Maintain a steady and rhythmic breathing pattern as you sustain the position. Before transitioning to the other arm, inhale deeply and then exhale as you commence the stretch on the alternate side.
Muscle Focus
Primary Focus Area
Wrist, Forearm, Biceps