Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Extend your arm to shoulder height, palm down. Keep your elbow straight. **Extension (fingers up):** Bend your wrist upward, fingers toward the ceiling. Gently pull back with your opposite hand, feeling a stretch along the underside of your forearm. Hold 15-30 seconds. **Flexion (fingers down):** Flip your hand, back of hand facing you. Gently press your fingers toward your body, stretching the top of your forearm. Hold 15-30 seconds. **Radial Deviation (thumb side):** Tilt your hand toward your thumb. Gently assist with your opposite hand. Hold 10-15 seconds. **Ulnar Deviation (pinky side):** Tilt your hand toward your pinky. Gently assist. Hold 10-15 seconds. Repeat on the other side. Perform 2-3 rounds per side.
Use gentle pressure; your opposite hand assists, it doesn't force. Stop if you feel sharp pain or tingling. Keep your elbow straight to isolate the wrist and forearm. Breathe slowly and steadily throughout each stretch. Include radial and ulnar deviations for a complete stretch and improved mobility.
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