Stretching Anatomy-2nd Edition (8 page)

Muscles Stretched

• Most-stretched muscle:
  Left triceps brachii
  
• Less-stretched muscles:
  Left latissimus dorsi, left teres major, left teres minor, left posterior deltoid
  

Stretch Notes

Tightness in the elbow extensor muscles is the main cause of tennis elbow, or pain in the lateral elbow during arm movements. This tightness is usually caused by overworking or straining these muscles or by working against resistance with the arm fully extended. Therefore, any activity that uses these muscles can lead to tightness. Consequently, this stretch is beneficial not only for tennis players but also for swimmers. Alternatively, strain can result if the muscle is constantly overstretched by tight elbow flexors or if the arm is muscle bound (inability to completely straighten the arm).

Doing this stretch while seated in a chair with a back allows better control of balance. A greater stretching force can be applied to the muscles when the body is balanced. Also, do not perform this stretch for an extended period because this stretch greatly reduces blood flow to the shoulder.

Elbow Flexor Stretch

Execution

1. Stand facing the inside of a doorframe, but at an arm’s length.
   
2. Raise the left arm to shoulder level, keeping it straight.
   
3. Grasp the farthest edge of the doorframe, with the thumb pointing up.
   
4. Keeping the left elbow and wrist straight, rotate the trunk back toward the doorframe.
   
5. Repeat these steps for the opposite arm.
   

Muscles Stretched

• Most-stretched muscles:
  Left brachialis, left brachioradialis, left biceps brachii
  
• Less-stretched muscles:
  Left supinator, left pronator teres, left flexor carpi radialis, left flexor carpi ulnaris, left palmaris longus
  

Stretch Notes

These flexor muscles easily become tight from large amounts of bent elbow work such as carrying heavy boxes or curling either dumbbells or barbells. When these muscles are tight, the arm cannot be completely straightened, and the person has what is often called a muscle-bound look. This tightness causes pain on the medial elbow, often referred to as golfer’s elbow. However, the pain is not limited to golfers and can affect other people such as carpenters, rock climbers, massage therapists, and weightlifters. Also, stretching these flexor muscles can bring relief to those who suffer from carpal tunnel syndrome.

This stretch is easier to do if you grasp a solidly fixed vertical pole. Grasp the pole firmly so your hand does not slide along the pole, but do not grasp too tightly as a tight grasp virtually eliminates the stretch effect on the less-stretched muscles. Also, it is more difficult to keep the elbow straight, and a straight elbow is necessary for this stretch to be effective. It is preferable to lift the arm to shoulder level to ensure that all muscles receive the same amount of stretch. Nevertheless, the stretch will be effective at whatever height the arm is raised.

Elbow and Wrist Flexor Stretch

Execution

1. Stand upright with feet shoulder-width apart, toes pointing straight forward.
   
2. Stick your left arm out in front of you at shoulder height, with the elbow straight and forearm supinated (turned up).
   
3. Hyperextend the left wrist so that the fingers point toward the floor.
   
4. Grab the left fingers with the right hand, and pull the fingers back toward the elbow.
   
5. Repeat these steps for the opposite arm.
   

Muscles Stretched

• Most-stretched muscles:
  Left brachialis, left brachioradialis, left pronator teres, left flexor carpi radialis, left flexor carpi ulnaris, left palmaris longus
  
• Less-stretched muscles:
  Left biceps brachii, left flexor digitorum superficialis, left flexor digitorum profundus, left pollicis longus
  

Stretch Notes

These flexor muscles easily become tight from static work such as operating a keyboard. Also any occupation that requires high amounts of arm work can cause these muscles to become tight. This tightness causes pain on the medial elbow, often referred to as golfer’s elbow. However, the pain is not limited to golfers and can affect other people such as carpenters, rock climbers, and massage therapists. Also, stretching these flexor muscles can help bring relief to those with carpal tunnel syndrome.

Exercise caution when doing this stretch. If you feel any pain in the elbow, wrist, or finger joints, reduce the tension or joint damage could occur.

Anconeus Stretch

Execution

1. Stand or sit upright while facing a table that is about waist high.
   
2. Flex the elbows and rest the forearms on the table with the palms up.
   
3. Lean forward, bringing the chest toward the table.
   

Muscles Stretched

• Most-stretched muscle:
  Anconeus
  
• Less-stretched muscle:
  Triceps brachii
  

Stretch Notes

Tightness in the elbow extensor muscles is the main cause of tennis elbow, or pain in the lateral elbow during arm movements. This tightness usually is caused by overworking or straining these muscles. Therefore any activity that uses these muscles can lead to tightness. Although the triceps brachii is the major muscle used in extending the elbow, the anconeus becomes a major player when the arm is bent and pronated. Hence, tennis players who mainly use a close-to-the-body forehand stroke or someone who has the muscle-bound look (unable to straighten the arms) will benefit greatly from this stretch.

For the greatest stretch, keep the forearms and elbows flat on the table.

Forearm Pronator Stretch With Dumbbell

Execution

1. Stand upright with feet shoulder-width apart, toes pointing straight forward.
   
2. With the left hand, grasp a light dumbbell with a weight plate attached to one end only, with the weighted end sticking out past the thumb.
   
3. Stick your left arm out in front of you at shoulder height, with the elbow straight and forearm supinated (the top of the weight left of the thumb).
   
4. Hypersupinate the forearm (rotate the wrist toward the thumb) so that the weighted end of the dumbbell points toward the floor.
   
5. Repeat these steps for the opposite arm.
   

Muscles Stretched

• Most-stretched muscle:
  Left pronator teres
  
• Less-stretched muscles:
  Left brachialis, left brachioradialis, left pronator quadratus
  

Stretch Notes

A pronation contracture, or extremely tight pronator muscles, is primarily caused by hypertonicity (a shortened, stiff muscle) in the pronator teres. This hypertonicity can cause medial nerve compression, or pronator teres syndrome. The symptoms are felt as pain and weakness in the anterior forearm and hand. Pronator teres syndrome results from overuse of the pronator teres through repetitive occupational activities such as hammering, cleaning fish, or performing any activity that requires continual manipulation of tools. Women are affected more than men, although the reason for this is not clear. Regularly stretching the pronator teres can help reduce the possibility of developing contractures.

Be careful not to use a weight that is too heavy. Start with a very light weight plate on one end of the dumbbell, and gradually increase the weight as you become more used to the stretch. In fact, you do not need to use a dumbbell at all. Any object that has a light weight on one end of a handle, such as a hammer, will work just as well. Also, this stretch can be done either sitting or standing, with the whole arm lying on a flat surface and the wrist and hand extended past the edge of the surface. If you do use a support, try to keep the shoulder angle near 90 degrees.

Forearm Supinator Stretch With Dumbbell