I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.
Stretching of the wrist’s extensor muscles
An arm almost stretched forward, wrist flexed, take the hand with the other and pull slowly to try to bring the palm towards the anterior face of the forearm while extending the elbow.
This exercise stretch mainly the extensor carpi radialis longus, extensor carpi radialis brevis, extensor digitorum muscle, extensor digiti minimi muscle, extensor carpi ulnaris muscle and anconeus muscle.
Stretching of the wrist’s flexor muscles
An arm almost stretched forward, palm of the hand pointing outwards, take the hand with the other and pull slowly to bring the posterior face towards oneself while pushing the palm of the hand outward.
This exercice stretch mainly the palmaris longus muscle, flexor carpi radialis muscle, flexor carpi ulnaris muscle, flexor digitorum superficialis muscle, flexor digitorum profundus muscle and supinator muscle.
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