How To Improve the Mobility of Your Joints
It is rarely a good idea to stretch into pain. When trying to restore your elbow, wrist, or hand ranges of motion, stretch into a comfortable range and gradually ease into a deeper stretch every repetition to gain mobility. Forcing the movement or holding the position too long can lead to more pain and limit your willingness (or ability) to do the stretch again. Start with gentle stretches for the whole arm. Then focus on your specific elbow, wrist, or hand area. Joints respond to frequency, meaning the more often we move our joint, the better it feels and the quicker we recover. Beginning with 5-10 second holds allows your body to adjust to the movement and is often more tolerable than attempting to sustain a stretch for a more extended period. Prolonged holds are not always needed or tolerated when working on joint range of motion, especially in the finger joints.
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