Self-Care

TLC for MTs: Hand, Wrist, and Arm Stretches

By Editorial Staff

January/February 2020

Wrist Supination

TLC for MTs: Hand, Wrist, and Arm Stretches Teaser Image

With the arm bent and your hand extended palm-up in front of you, use your opposite hand to grasp the outer (thumb-side) edge of your hand from underneath.

Gently rotate the hand away from you (supinate it) to stretch the tissues. Hold for 1-2 seconds, release, repeat.

Wrist Pronation

With the arm bent and your hand extended palm-down in front of you, use your opposite hand to grasp the outer (pinkie-side) edge of your hand.

Gently rotate the hand toward you (pronate it) to stretch the tissues. Hold for 1-2 seconds, release, repeat.

Don't Overstretch the Nerves

Stretches are for nerves as much as for muscles and connective tissue. The ulnar nerve, for example, needs to lengthen nearly 2 inches for your hand to touch the back of your head. If you feel tingly sensations when stretching, however, you could be overstretching the nerves.

Tip: Let gravity help you recover from the achy forearms after a long day working on clients. Holding a 2-pound weight in each hand, let your arms extend downward toward the floor, and let your arms "rest" there. The weight helps to create space and fluidity in your underlying connective tissues and to undo the day's damage.

That's it! Hope these stretches help provide a little TLC.

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