Forward folds

They squeese blood out of the joint - allowing it to return when the joint is returned to a neutral position.

As well as stretching the extensor muscles, these poses prevent calcium deposits on the inner joint surfaces.

Many of these poses can be done by pressing the relevant digits against a surface. Sometimes the upper thigh can be used - but any convenient surface will do.

Forward fold : wrist

The wrist is the largest joint, deserves preferential treatment - and is usually dealt with first.

The fingers should not be flexed at the same time - that's a different pose.

Forward fold : index finger : first knuckle

The first knuckle - when healthy - will take a good deal of force.

Forward fold : index finger : second knuckle

Forward fold : index finger : third knuckle

One method here is to keep the proximal and distal phalanges parallel, and slide them parallel to one another to stretch the third joint.

Forward fold : all joints

This is a compound stretch involving all the knuckle joints and the wrist. It is intended to stretch long muscles - rather than individual joints.

You have a fair bit of leverage here - and the stretched muscles are relatively few - exercise some caution.

This should normally be performed last. If time is tight you can skip ahead to it - but then take it more gently.

Notes

• Stretching the fingers one at a time gives maximum leverage. However, stretching several fingers at once saves time - and can be attractive because of this.