라이브러리로시작 
끝 
운동 라이브러리
Side Wrist Pull Stretch
A static stretch that pulls the wrist into flexion and slight deviation to lengthen the forearm extensors, useful after heavy grip and curl work.
스트레칭맨몸Static stretch
주동근
손목 신전근
협응근
전완 근막완요골근손가락 신전근
장비
맨몸
패턴
Static stretch
준비 자세
- 01Stand or sit tall and extend one arm straight in front at shoulder height.
- 02Let the wrist relax so the hand drops with the palm facing you.
- 03Grasp the back of the hanging hand with the opposite hand.
- 04Keep the extended elbow straight throughout.
수행
- 01Gently pull the hand down and slightly toward the pinky side.
- 02Increase the pull until a clear stretch is felt along the top of the forearm.
- 03Hold the stretch for 20 to 30 seconds while breathing normally.
- 04Release slowly and repeat on the other arm.
체크포인트
- -The stretched elbow stays fully extended.
- -Tension is felt in the forearm, not pain in the wrist joint.
- -Shoulders stay relaxed, not shrugged.
- -The pull is steady, with no bouncing.
흔한 실수
- -Bending the elbow, which slackens the stretch.
- -Yanking the hand instead of applying gradual pressure.
- -Holding the breath during the stretch.
- -Pushing into sharp joint pain rather than a muscle stretch.
프로그래밍 노트
- -Hold 20 to 30 seconds for 2 to 3 rounds per arm.
- -Use after forearm or grip sessions, or during breaks from typing-heavy work.
- -Keep intensity mild; stretching is not meant to be maximal effort.