6
Chapter
The basic exercises
- Basic exercises for elbows, wrists, and hands 6. Basic exercises for elbows, wrists, and hands
- Basic exercises for elbows, wrists, and hands 6. Basic exercises for elbows, wrists, and hands
- Keeping your pelvis neutral, elevate your arms
(Figure 6.138).
- After reaching the limit, slightly move your
upper thoracic spine inwards to lift your
sternum; this makes you raise your arms even
further, to the maximum. Hold for 3–5 breaths.
- Bring your arms back to the horizontal position;
internally rotate the arms to turn your hands
around so that the palms are facing away from
you; stretch your thumbs away from your index
fingers, with the tips of the thumbs touching, so
that the palms and carpal tunnels are stretched
(Figure 6.139).
- Keeping your pelvis neutral, raise your arms
again so that the palms are facing towards
the ceiling; fully stretch the elbows. After
reaching the limit, slightly move your upper
thoracic spine inwards to lift your sternum; this
makes you raise your arms even further, to the
maximum (Figure 6.140).
- Hold for 3–5 breaths.
- Release the hands, lower the arms to the sides
and then down.
- Stay calm for a few breaths, relaxing your arms
and wrists.
- Interlock the fingers the other way around and
repeat points 2–9.
Hint
When you interlock your fingers, observe which way
you interlock them. You probably automatically
use the same side every time. Practice both ways,
particularly the less usual one.
Figure 6.138 Figure 6.139 Figure 6.140
