Wrist Capsule Stretch

Tutorial

1. 1
   Starting position: Stable stance
2. 2
   Version: Variant 1:
3. 3
   Bring both hands to the height of your face.
4. 4
   Then the left hand reaches with the thumb and middle finger into the joint space of the right wrist and the right hand to the left (the joint space opens).
5. 5
   Then lower your elbows down and pull your hands down to chest level.
6. 6
   Variant 2: Turn the right hand in as far as possible.
7. 7
   Grasp the right hand with the left hand --- the thumb is in the palm of the hand at the level of the base joint of the little finger.
8. 8
   Stretch both arms upwards.
9. 9
   Then twist the right wrist to the maximum (internal rotation) and pull downwards.
10. 10
    Variation 3: Turn the right hand out to the maximum. Grasp the right hand with the left hand --- the thumb of the left hand is on the back of the hand at the level of the base joint of the little finger.
11. 11
    The fingertips are in the palm of the hand at the level of the thumb.
12. 12
    Stretch both arms upwards.
13. 13
    Then twist the right wrist to the maximum (external rotation) and pull downwards.
14. 14
    Work the other wrist in the second set.