Bend your wrist, pointing your hand toward the floor. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.
Putting a muscle in a stretched position (also called a passive stretch) and holding for a few seconds. Contracting the muscle without moving (also called isometric), such as pushing gently against the stretch without actually moving. ... Relaxing the stretch, and then stretching again while exhaling.
