The flexor tendons usually refer to the tendons in your arms and hands that flex the elbow and hand when it contracts. These tendons work with your muscles and nerves to flex and extend the arm and hands, and they do not function independently of each other. They often get tight and stiff from small, repetitive movements, such as typing, writing and playing guitar. Stretching can help alleviate stiffness and pain in your fingers, hands, wrists and arms that can inhibit your ability to perform.
Standing Wall Palm Press
Step 1
Stand with the left side of your body near a wall and press your left palm against it. Stand with your legs about hip-width apart.
Step 2
Pull your shoulder back slightly and keep your left arm straight. Hold this stretch for five to six deep breaths. Turn your hand so that your fingers are pointing down. Press your palm against a wall and stretch for five to six deep breaths.
Step 3
Turn around and stretch the opposite hand and for another five to six deep breaths in the same pattern as in step two. Perform two to three sets of this exercise.
Prayer Palm Press
Step 1
Stand and press your palms together with your fingers pointing up. Keep your elbows pointing to your sides, and depress your shoulders away from your ears. Hold this position for three deep breaths.
Step 2
Turn your hands and arms so that your fingers are now pointing to the ground. Press your palms together for another three deep breaths.
Step 3
Alternate these stretch patterns three to five times, or as much as necessary to alleviate tension.
Hand Extension
Step 1
Stand and extend your left hand in front of you with your palm facing down.
Step 2
Press your fingers back slightly and gently with your right hand until you feel a stretch. Push your left hand forward gently to increase the stretch. Hold this position for five deep breaths.
Step 3
Turn your hand so that your palm is facing up. Press your fingers back slightly with your right hand and until you feel a stretch. Push your left hand forward gently to increase the stretch. Hold this position for five deep breaths. Repeat the stretch on your right hand.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Pain-Free Program"; Anthony Carey; 2005
