- Shoulder muscle; m. brachioradialis.
Surface layer
- Elbow extensor of the wrist, m. extensor carpi ulnaris.
- Finger extensor, m. extensor digitorum.
- Extensor of the little finger, m. extensor digiti minimi.
The muscles of the forearm, mm.antebrachii, are divided into three groups according to their position: anterior, lateral (radial) and posterior. In this case, the muscles of the anterior and posterior groups are located in several layers. In the anterior group, the muscles lie in four layers.
First (surface layer)
- Round pronator, m. pronator teres.
- Radial flexor of the wrist, m. flexor carpi radialis.
- Long palmar muscle, m. palmaris longus.
- Elbow flexor of the wrist, m. flehor carpi ulnaris.
Second layer
- Superficial flexor of fingers, m. flexor digitorum superficialis.
third layer
- Deep finger flexor, m. flexor digitorum profundus.
- Long flexor of the thumb, m. flexor pollicis longus.
fourth layer
- Square pronator, m. pronator quadratus
The lateral (radial) group includes:
- Shoulder muscle; m. brachioradialis.
- Long radial extensor of the wrist, m. extensor carpi radialis longus.
- Short radial extensor of the wrist, m. extensor carpi radialis brevis.
IN rear group muscles lie in two layers.
deep layer
- Arch support, m.supinator
- The long muscle that abducts the thumb of the hand, m. abductor pollicis longus.
- Short extensor of the thumb, m. extensor pollicis brevis.
- Long extensor of the thumb, m. extensor pollicis longus
- Extensor of the index finger, m. extensor indicator.
Anterior forearm muscles
First (surface) layer
- Round pronator, m. pronator teres, thickest and most short muscle this layer. It begins with two heads: a larger, humeral head, caput hwnerale, from epicondylus medialis humeri, septum intermusculare brachii mediale, fascia antebrachii, and a smaller, ulnar head, caput ulnare, originating from the medial edge of tuberositas ulnae. Both heads form an abdomen somewhat flattened from front to back, passing into a narrow tendon. Muscle goes obliquely from the inside outward and attached to middle third facies lateralis radii. Action: penetrates the forearm and takes part in its flexion. Innervation: n. medianus (C6-C7). Blood supply: muscular branches aa. brachialis, ulnaris, radialis.
- Radial flexor of the wrist, m. flexor carpi radialis, bipinnate, flat, longus muscle. It is located most laterally of all the flexors of the forearm. In the proximal part, the muscle is covered only by aponeurosis m. bicipis brachii and m. palmaris longus, and the rest, a large part of the muscle, is covered only by fascia and skin. The muscle starts from the epicondylus medialis humeri, septa intermuscularia and fascia antebrachii and, heading down, passes under the retinaculum flexorum to the base of the palmar surface of the II (III) metacarpal bone. Action: bends and penetrates the hand. Innervation: n. medianus [C6-C7-(C8)]. Blood supply: muscular branches a. radialis.
- Long palmar muscle, m. palmaris longus, has a short spindle-shaped abdomen and a very long tendon. Lies directly under the skin medially from m. flexor carpi radialis. The muscle originates from the epicondylus medialis humeri, septum intermusculare and fascia antebrachii and, approaching the hand, passes into a wide palmar aponeurosis, aponeurosis palmaris. Action: stretches the palmar aponeurosis and takes part in the flexion of the hand. Innervation: n. medianus [(С7) С8]. Blood supply: muscular branches a. radialis.
- Elbow flexor of the wrist, m. flexor carpi ulnaris, occupies the medial edge of the forearm. It has a long muscular abdomen and a relatively thick tendon.
Starts with two heads:
a) shoulder, caput humerale, from epicondylus medialis humeri and septum intermusculare;
b) elbow, caput ulnare, from olecranon, two upper thirds of facies dorsalis and fascia of the forearm.
Heading down, the tendon passes under the retinaculum flexorwn and attaches to the os pisiforme. A number of beams passes into lig. pisometacarpeum u lig. pisohamatum, which are attached to the hook-shaped and V metacarpal bones. Action: flexes the hand and participates in its adduction. Innervation: n. ulnaris (C8, Th1). Blood supply: a. collaterale, a. brachialis et a. ulnaris.
Second layer
Superficial flexor of fingers, m. flexor digitorum superficialis, covered in front m. palmaris longus and m. flexor carpi radialis, leaving a mark on it in the form of furrows. The muscle itself begins with two heads:
a) humerulnar, caput humeroulnare. long and narrow, from epicondylus medialis humeri et processus coronoideus ulnae;
b) radial, caput radiale. wide and short, from the proximal part of the palmar surface of the radius.
Both heads, uniting together into a common abdomen, end in 4 long tendons. The latter, passing to the hand, lie in the canalis carpi and are attached to the base of the middle phalanges from the index finger to the little finger. At the level of the proximal phalanges, each tendon is divided into two and therefore is attached not at one, but at two points - along the edges of the base of the middle phalanges. Action: bends the middle phalanges of the fingers from the index to the little finger. Innervation: n. medianus (C7-C8 Th1). Blood supply: a. radialis et ulnaris.
third layer
- Deep finger flexor, m. flexor digitorum profundus, is a strongly developed, flat and wide abdomen, originating from the proximal half of the facies anterior ulnae and membrana interossea. The muscle goes down, passing into 4 long tendons, which, having passed under the retinaculum flexorum, lie in the canalis carpi, located under the tendons m. flexor digitorum superficialis. Then each of the tendons m. flexor digitorum profundus passes between the tendons of the superficial flexor of the fingers, attaching to the bases of the distal phalanges, from the index finger to the little finger. The tendons of the superficial and deep flexors of the fingers lie in the common synovial sheath of the flexors of the fingers of the hand, vagina synovialis communis mm. flexorum digitorum manus. Vaginas of the index, middle and ring fingers begin at the level of the head of the metacarpal bones and reach the distal phalanges, not connecting with the common vagina. Only the tendon sheath of the little finger connects to the vagina synovialis communis mm. flexorum digitorum manus. Action: flexes the distal phalanges of the fingers from the index to the little finger. Innervation: nn. ulnaris et medianus (C6-C8 Th1). Blood supply: muscular branches a. ulnaris.
- The long flexor of the thumb, m.flexor pollicis longus, has the appearance of a long unipennate flat muscle lying on the lateral edge of the forearm. It starts from the upper 2/3, facies anterior radii and membrana interossea, from the epicondylus medialis humeri. The muscle passes into a long tendon, which, heading down, lies in the canalis carpi, and then is surrounded by the tendon sheath long flexor thumb, vagina tendinis m.flexoris pollicis longi, and reaching the distal phalanx, is attached at its base. Action: flexes the distal phalanx of the thumb. Innervation: n. medianus (C6-C8). Blood supply: muscular branches aa. radialis, ulnaris et a. interossea anterior.
fourth layer
The square pronator, m.pronator quadratus, is a thin quadrangular plate of transverse muscle bundles directly on the membrana interossea. It originates from the distal part of the volar surface of the ulna and inserts at the same level of the volar surface of the radius. Action: penetrates the forearm. Innervation: n. medianus (C6-C8). Blood supply: a. interossea anterior.
Lateral (radial) muscle group of the forearm
- Shoulder muscle, m. brachioradialis, spindle-shaped, occupies the most lateral position. Slightly below its middle, the muscle passes into a long tendon. It originates from margo lateralis humeri, slightly higher than epicondylus lateralis, and from septum intermusculare brachii laterale. Heading downward, the muscle attaches to the facies lateralis radii somewhat proximal to the processus styloideus. Action: bends the arm in elbow joint and takes part in both pronation and supination of the radius. Innervation: n. radialis [C5-C6 (C7)]. Blood supply a. collateralis et recurrens radialis.
- Long radial extensor of the wrist, m. extensor carpi radialis longus, a spindle-shaped muscle with a narrow tendon, much longer than the abdomen. In its upper part, the muscle is slightly covered by m. brachioradialis, in the distal tendon of the muscle obliquely, from top to bottom, m. abductor pollicis longus and m. extensor pollicis brevis. The muscle starts from the epicondylus lateralis and septum intermusculare brachii laterale, goes down, passes into the tendon, which, having passed under the retinaculum ex-tensorum, is attached to the base of the dorsal surface of os metacarpale II. Action: flexes the arm at the elbow joint, extends the hand and takes part in its abduction. Innervation: n. radialis (C5-C7). Blood supply: a. collaterales (a. profundae brachii) et a. recurrens radialis.
- Short radial extensor of the wrist, m. extensor carpiradialis brevis, is somewhat covered by the previous muscle in the proximal section, and in the distal section it is crossed by the muscles passing more superficially: the abductor and extensor thumb. The muscle originates from the epicondylus lateralis humeri, ligg. collaterale and anulare radii. Heading down, it passes into the tendon, which lies next to the tendon of the previous muscle in the sheath of the tendons of the radial extensor of the wrist, vagina tendinum mm. extensorum carpi radialium, and is attached at the base of os metacarpale III. Action: unbends the hand and abducts it somewhat. Innervation: n. radialis [(C5) C6-C7]. Blood supply: a. collaterales (a. profundae brachii) et a. recurrens radialis.
Posterior forearm muscles
Surface layer
- Elbow extensor of the wrist, m. extensor carpi ulnaris, has a long spindle-shaped abdomen and is located on the inner edge of the dorsal surface of the forearm. The muscle originates from the epicondylus lateralis humeri, margo posterior ulnae, and the articular capsule of the elbow joint. Passing into a short but powerful tendon enclosed in the tendon sheath of the ulnar extensor of the wrist, vagina tendinis m. extensoris carpi ulnaris, the muscle is attached to the base of the dorsal surface of os metacarpale V. Action: takes the hand to the ulnar side and unbends it. Innervation: n. radialis [(C6) C7-C8]. Blood supply: a. interossea posterior.
- Finger extensor, m. extensor digitorum, has a spindle-shaped abdomen, and in the direction of the muscle bundles it has a two-pinnate shape. The muscle lies directly under the skin, closer to the lateral edge of the dorsal surface of the forearm, and borders on the ulnar side with m. extensor carpi ulnaris and with m. extensor digiti minimi, and with a beam - with mm. extensores carpi radiales, longus et brevis. The muscle originates from the epicondylus lateralis humeri, the articular capsule of the elbow joint, and the fascia of the forearm. In the middle of its length, the muscular abdomen passes into 4 tendons, which, having passed under the retinaculum extensorum, are surrounded, together with the extensor tendon of the index finger, by the sheath of the extensor tendons of the fingers and the index finger, vagina tendinum mm. extensoris digitorum et extensoris indicts, reaching approximately the middle of the metacarpal bones. Moving to the hand, the tendons are connected to each other by intermittent thin intertendinous joints, connexus intertendinei, and at the base of the proximal phalanx, from the index finger to the little finger, each tendon ends with a tendon stretch that fuses with the articular capsule of the metacarpophalangeal joint. Tendon sprains are divided into 3 legs, of which the lateral ones are attached to the base of the distal phalanx, and the middle one - to the base of the middle one. Action: unbends the fingers, also taking part in the extension of the hand. Innervation: n. radialis (C6-C8). Blood supply: a. interossea posterior.
- Extensor of the little finger, m. extensor digiti minimi, is a small spindle-shaped abdomen, lying directly under the skin in the lower half of the dorsal surface of the forearm, between m. extensor carpi ulnaris and m. extensor digitorum. The muscle starts from epicondylus lateralis humeri, fascia antebrachii and lig. collaterale radiale and, heading down, passes into the tendon that lies in the sheath of the extensor tendon of the little finger, vagina tendinis m. extensoris digiti minimi. After leaving the vagina, the tendon connects with the extensor tendon of the fingers, going to the little finger, and is attached with it to the base of the distal phalanx. Action: unbends the little finger. Innervation: n. radialis (C6-C8). Blood supply: a. interossea posterior.
deep layer
- Arch support, m. supinator, has the form of a thin diamond-shaped plate, located at the proximal end of the forearm from the side of its outer rear surface. The muscle originates from the epicondylus lateralis humeri, crista m. supinatoris ulnae and the articular capsule of the elbow joint, goes obliquely down and outward, covering the upper end of the radius, and is attached along it from tuberositas radii to the place of attachment of m. pronator teres. Action: rotates the forearm outward (supinates) and takes part in the extension of the arm in the elbow joint. Innervation: n. radialis [(C5) C6-C7 (C8)]. Blood supply: aa. recurrens radialis, recurrens interossea.
- The long muscle that abducts the thumb of the hand, m. abductor pollicis longus, has a flattened two-pinnate abdomen, turning into a thin long tendon. The muscle lies in the distal half of the dorsolateral surface of the forearm and is covered in its initial part by m.extensor carpi radialis brevis and m. extensor digitorum, and in the lower section - directly under the fascia anterbrachii and skin. The muscle originates from the posterior surface of the radius and ulna and from the membrana interossea, heading obliquely downward, bends around the radius with its tendon and, passing under the retinaculum extensorum, is attached to the base of the first metacarpal bone. Action: abducts the thumb, taking part in the abduction of the entire hand. Innervation: n. radialis [C6-C7 (C8)]. Blood supply: a. interosseae posterior et anterior.
- Short extensor of the thumb m. extensor pollicis brevis, located in the lower part of the forearm along the lateral edge of its dorsal surface. The muscle starts from membrana interossea, facies dorsalis radii and crista ulnae, goes obliquely down, lying next to the tendon m. abductor pollicis longus. The tendons of these two muscles are surrounded by the sheath of the tendons of the long abductor muscle and the short extensor of the thumb, vagina tendinum mm. abductoris longi et ex-tensoris brevis pollicis. Passing under the retinaculum extensorum, the muscle attaches to the base of the dorsal surface of the proximal phalanx of the thumb. Action: unbends and slightly abducts the proximal phalanx of the thumb. Innervation: n.radialis [С6-С7 (C8)]. Blood supply: a. interosseae posterior et anterior.
- Long extensor of the thumb, m. extensor Vasa et nn. interossei M. extensor digitorum pollicis longus, has a spindle-shaped abdomen and a long tendon. It lies next to the previous muscle and starts from the membrana interossea, margo interosseus ulnae and facies posterior ulnae and, heading down, passes into the tendon, which lies in the tendon sheath extensor longus thumb, vagina tendinis m. extensoris pollicis longi. Then, having rounded the I metacarpal bone and reaching its back surface, the tendon reaches the base of the distal phalanx, where it is attached. Action: extends the thumb of the hand and partly abducts it. Innervation: n. radialis [(C6) C7-C8]. Blood supply: aa. interosseae posterior et anterior.
- Extensor of the index finger, m. extensor indicis, has a narrow, long, spindle-shaped abdomen, located on the dorsal surface of the lower half of the forearm, covered with m. extensor digitorum. Sometimes the muscle is missing. It originates from the lower third of the facies dorsalis ulnae, passes into the tendon that passes under the retinaculun extensorum, and together with the similar tendon of the extensor of the fingers, passing the synovial sheath, comes to the back surface of the index finger and is woven into its tendon extension. Action: unbends forefinger. Innervation: n. radialis [(C6) C7-C8]. Blood supply: a. interosseae, posterior et anterior.
Close your fingers as shown in the picture. See that tendon? That's what it means... Over the past 200 thousand years, man has stepped forward a lot if we are talking about evolution.
Close your fingers as shown in the picture: Even though we are very similar to our ancestors, modern man differs in many physical and anatomical features. This is proved by rudimentary organs that are scattered throughout the human body.
Scientists call vestigial organs those parts of the body that have lost their functions over time, but are still preserved in the human body. Mother Nature considers these organs unnecessary for life, their activity fades, but by themselves they still remain unchanged.
Why some parts of the body and their functions remain in the body, while others completely disappear is a real mystery of nature. Most of them do us no harm, and those that can do it (we are talking about wisdom teeth and the appendix) are easily removed.
Well-known examples of vestigial organs are the appendix, goosebumps, wisdom teeth, tonsils, male nipples, and the outer ear. Once upon a time, these body parts performed important functions in the human body, but today there is no need for them.
How to trace evolution on the example of your organism? Everything is very simple! Place your hand on a flat surface, palm up. Close your little finger and thumb together, and then slightly lift them up.
If you see a ligament in your wrist, then you have a vestigial muscle in your forearm. It is called so: a long palmar muscle (lat. palmris longus).If a muscle is missing from one or both arms, then you are in the 10-15% of the population.
Don't worry if you don't find this muscle. IN modern life she is useless. Studies have shown that the long palmar muscle has no effect on the strength of a person's hand.
It turns out that these muscle fibers are responsible in animals for the release of claws! It is also present in all primates and enhances grip when jumping from tree to tree. It is clear that a person is now to nothing.
It is a short spindle-shaped abdomen and a very long tendon, stretching almost from the elbow to the wrist. Oddly enough, 14% of people simply do not have it.
Anatomical experts argue that the absence of this tendon does not affect grip strength in any way. However, in case of any specific injury, when the need for transplantation arises, it is good source- a kind of spare part in the human body.
To check if you have it, gather all five fingers into a pinch and bend your wrist - the tendon is clearly visible in the wrist area, provided that it is present. In other mammals, this same tendon is responsible for extending the claws. Apparently, this is why some people do not have it - there is no need to release claws in our species.
Tendons can look very different from person to person. Just as individual is the number of tendons and muscles.
How to find out something personal about the interlocutor by his appearance
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Ecology of life. Cognitively: 200 muscles are included in the work with just one step. The heart, the most enduring muscle in the body, works constantly. Muscles grow and train...
200 muscles are included in the work with just one step. The heart, the most enduring muscle in the body, works constantly. Muscles grow and train, tons of sports literature have been written about them. We will tell you the most interesting.
1. How many muscles in total?
In total, there are from 640 to 850 muscles in the human body. During a simple walk, the body uses up to 200 muscles. Muscle tissue is 15% denser and heavier than fat, so a trained person can outperform a full but unathletic person of the same height in weight. Muscles account for an average of 40% of body weight.
2. The most-most muscles
The most enduring human muscle is the heart, the shortest is the stirrup (it strains the eardrum in the ear). Its length is 1.27 mm. longest muscle human body- tailor. The most fast muscle- blinking. There are different opinions about which muscle of the body is the strongest. It is often said that the most powerful muscle is the tongue, but the tongue is made up of several muscles, so this view is false. Chewing muscles are very strong (their pressure can reach 100 kilograms), as well as calves and gluteal muscles.
3. Such different muscles
Human muscles are not the same. Therefore, they need to be trained in different ways, and the recovery time and different groups muscles is different. The triceps recover the fastest, the back muscles the slowest. This must be taken into account during training, the muscles need rest no less than the load, since the growth of muscle fibers occurs due to the effect of supercompensation. Full muscle recovery occurs only 48 hours after intense exercise.
4. Muscle Endurance
Endurance - the ability of a muscle to maintain performance over time. The most enduring muscle of the human body, as we have said, is the heart. According to doctors, the "margin of safety" of the average heart is at least 100 years. Muscles begin to tire when they run out of glycogen, and fatigue is also explained big amount in muscle calcium. Previously, it was believed that the main culprit of fatigue is lactic acid. Columbia University conducted a study in which mice swam daily for three weeks and cyclists exercised for three days. It turned out that after exercise in the chemical structure of the ryanodine receptor, which is responsible for muscle contraction, there were major changes- there was a gap in the cell membrane through which calcium seeped into muscle cells.
5. Muscles and emotions
It is known that the movement of facial muscles is directly related to human emotions. At the beginning of the last century, the Russian scientist Ivan Sikorsky compiled a classification of facial expressions: the muscles around the eyes are responsible for the expression of mental phenomena, the muscles around the mouth are for the expression of acts of will, and all the muscles of the face express feelings. In 2011, scientists managed to discover that human facial expressions occur long before birth. Even during the prenatal period, the child is already able to move facial muscles, smile, raise eyebrows in surprise or frown. The facial muscles make up 25% of the total number of muscles, while smiling, 17 muscle groups are involved, during anger or crying - 43. One of better ways maintaining smooth skin on the face - kissing. With them, from 29 to 34 muscle groups work.
6. Muscles and genes
Amazingly, muscle training has an impact not only on the person himself, but also on his genes. They undergo modifications that further help the muscle fibers to be ready for new loads. In order to prove or disprove this, scientists from the University of Aarhus recruited a focus group of 20 volunteers and spent a 20-minute session with them. aerobic exercise on an exercise bike. After the study, a quadriceps biopsy was taken from the subjects to see how the genes had changed in their cells. It turned out that exercise stress activates genes related to muscles. This is because cells store DNA with the help of methyl groups. If they are removed, the gene information is converted into enzymes and proteins, which are necessary for burning calories, gaining muscle mass and oxygen consumption. After the experiment, the number of methyl groups decreased in all participants in the study - that is, the muscles adapted to an increase in metabolism.
7. Muscles and telepathy
A simple person is not able to establish control over all the muscles of the body, therefore, unconscious muscle contractions can serve as an indicator of hidden thoughts or intended actions for knowledgeable people. Psychologists high level and "telepaths" can use knowledge about these processes. Wolf Messing, one of the most famous telepaths, explained his phenomenal abilities not by magic, but by a thorough knowledge of the work of human muscles. He said: “This is not mind reading, but, so to speak, “muscle reading” ... When a person thinks hard about something, brain cells transmit impulses to all the muscles of the body.”
8. Long palmar muscle
Only one in six people on earth have long palmar muscles on both hands. Some have them on only one of their hands. These muscle fibers are responsible for the release of claws in animals. A person, of course, does not need such a function. The long palmar muscles are thus a vestige used by surgeons, if necessary, as a material for muscle transplantation.
9. Muscles and chocolate
Oddly enough, one of the most useful products for the heart and for the muscles in general is bitter chocolate. Research conducted at Wayne University in Detroit revealed the effect of the substance epicatechin contained in dark chocolate on the growth of mitochondria in muscle cells. Scientists at the University of L'Aquila also conducted a study in which they gave subjects 100 grams of chocolate for 15 days and measured their blood pressure. During the experiment, blood pressure normalized in people, blood circulation improved. Accordingly, moderate consumption of dark chocolate can be considered as a prevention of heart disease and atherosclerosis.
10. Muscle Loss
Muscles don't last forever. After 40 years, they begin to be actively burned, a person begins to lose from 2 to 3 percent per year. muscle tissue, after 60 years - up to 5%. Therefore, training in adulthood is no less important than in youth. published
The long palmar muscle is a relatively thin superficial muscle of the forearm of the anterior group, located centrally. This muscle originates from the common flexor tendon on the medial epicondyle. humerus, forming a spindle-shaped muscular abdomen between radial flexor wrist and flexor wrist.
The structure of the long palmar muscle can vary from client to client, but in most cases this muscle lies over the flexor tendon retinaculum in the wrist. The distal tendon attaches to the flexor retinaculum and then enters the triangular palmar aponeurosis. Just like subcutaneous muscle neck, located on the front of the neck, the long palmar muscle is attached to the soft tissues, and not to the bone.
Since the long palmar muscle is located centrally in the forearm, it does not participate in abduction or adduction of the wrist. The main work of this muscle is to flex the wrist and tension the palmar fascia, aponeurosis - a plexus of connective tissue that attaches to the base of the second, third, fourth and fifth metacarpal bones. This structure protects the underlying flexor tendons of the fingers and strengthens the skin of the palm. When tensed, the palmar fascia helps cup the palm. This provides grip strength when holding objects in the hand.
Since the long palmar muscle originates from the medial epicondyle of the humerus, it is involved in flexion of the forearm at the elbow joint. However, it does not participate in this movement as intensively as the biceps brachii, brachialis and brachioradialis muscles. This muscle helps maintain joint stability when the elbow is close to full extension. Examples of movements in this position are swinging a club when playing golf, throwing a ball, or hitting from behind the head, for example, when chopping wood with an ax. Its most common dysfunction is fibrosis of the palmar aponeurosis, also known as Dupuytren's contracture. With the development of this disease, there is a limitation of mobility when extending the fingers, especially when extending the ring and little fingers. There may also be superficial trigger points, a tingling sensation in the palm that radiates to the base of the thumb but not to the fingers themselves. Also, clients may note painful sensitivity of the palm and difficulty in holding objects.
Activities that require a person to grasp or apply pressure to the palm (such as walking with a cane) exacerbate these symptoms. To prevent the development and get rid of these problems, it is necessary to restore the physiological range of mobility, relieve muscle tension and improve blood flow in this muscle, as well as get rid of adhesions in the palmar fascia. 
Palpation of the long palmar muscle
Position: the client lies on his back, the forearm is in the supination position.
1. Passively bend your arm at the elbow, then bend the palm of your wrist to relax the muscles.
2. Locate the medial epicondyle and flexor tendon with your thumb.
3. Move distally and medially along the muscular belly of the palmar longus muscle.
4. Ask the client to dome their palms while resisting this movement at the base of the fingers and thumb to determine the exact location. 
EXERCISE FOR CLIENTS AT HOME
WRIST EXTENSION STRETCH
1. Stand or sit, extend your arm forward with your palm up.
2. Slightly bend your arm at the elbow, and with the other hand pull down the fingers of the outstretched hand to feel a slight stretch in the muscles of the palm and wrist.
3. Try to stretch more intensively, gradually unbending the arm at the elbow.
4. Stretch until you feel the release muscle tension in palms and hands.
