All below stretches will start with one arm at a time unless we can do both at the same time.
This should take approximately 5 minutes to complete.
Trrriceps
Total time: 80 seconds
Extend one arm and hold for 20 seconds
Repeat for other arm
Put one arm over your head and hold for 20 seconds
Repeat for other arm
Prayerrr
Total time: 20 seconds
Put your hands in a praying position
Squish them together for 20 seconds
Forearms -> Bottom
Total time: 40 seconds
With your palm up, extend your arm
Press down on your fingers
Hold for 20 seconds
Repeat with the other arm
Forearms -> Top
Total time: 40 seconds
With your palm down, extend your arm
Press down on your fingers
Hold for 20 seconds
Repeat with the other arm
Thumbs -> Adductor
Total time: 40 seconds
Extend arm in front of you
Pull your thumb towards you
Hold for 20 seconds
Repeat for other arm
Thumbs -> Extensor
Total time: 20 seconds
Make a fist with your thumb inside on both hands
Hold for 20 seconds
Joint distraction -> Fingers
Total time: 50 seconds
- Pull each finger and hold for 5 seconds
Joint distraction -> Wrists
Total time: 10 seconds
Put your hand in front of your chest, palm facing towards you
With your other arm, pull your hand
Hold for 5 seconds
Quick Hand Stretches
Total time: 40 seconds
This can be done after every game.
- Hold each stretch below for 5 seconds
Stretches from esportshealthcare and ehow fitness.