Saturday, October 2, 2021

Power Forearms, Part Three - Health for Life (1984)

 Part One: 
Part Two: 
Time to deal with a pervasive myth. Yes, any exercise that involves repeated muscle contraction can decrease the flexibility in the associated muscle groups. But it doesn't have to. In fact, if you stretch as well as weight train, you will develop more flexibility more quickly, experience much less of the pain usually associated with stretching, and suffer less soreness from the weight workout! 
In other words, flexibility exercise combined with strength exercise can be synergistic.
We highly recommend supplementing Power Forearms! with the following stretch routine. It takes just a minute or two and will decrease your chances of injuring your wrists or forearms in daily life (not to mention in the gym). 

Back of Wrist Stretch #1  
tendons running down back of wrist 
Make a fiest and bend your hand forward at the wrist. Then, use the palm of your free hand to push in and down on the middle knuckles of your first two fingers, concentrating on keeping your hand closed. If you're doing it properly, you should feel the stretch on the back of your hand and wrist. Remember not to strain. Keep pushing for about 10 seconds and then release. Repeat with the other hand. 

 Back of Wrist Stretch #2

thumb tendons and tendons running down back of wrist
Bend your hand forward at the wrist and apply pressure against your thumb by pressing your thumb toward your wrist with your free hand. Press for about 10 seconds and then slowly release. Repeat with other hand. 

Front of Wrist Stretch

tendons running down front of wrist

Bend your hand back at the wrist and press down on your fingers with your open free hand. Try to keep the fingers straight on the hand being stretched. Press for about 10 seconds then release. Repeat with the other hand. 

 Wrist Tendons #1
rotational flexibility
Place your left thumb on the back of your right hand near your right little finger. Wrap your left hand around the edge of your right hand on the thumb side into your right palm. Gently twist your wrist by pushing forward with your left thumb. Hold for 5 seconds, then release. Reverse hands, and repeat with other hand. 
Wrist Tendons #2
rotational flexibility
Extend your arms straight out in front of you at shoulder level with your palms facing out. Cross your right arm over your left and interlock the fingers. Following a circular path, slowly twist your clasped hands down, around, and through the frame created by your body, arms and hands. Push your hands forward as far as possible or until you have completed the circle and your arms are tied up in knots and pointing in front of you once again.
After 5 seconds, reverse the motion and then start from the beginning with your left arm crossed over your fight. 1 rep each side. 
Next: How Much, How Often
Enjoy Your Lifting! 

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