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I like '''Stretching is crucial to spread reducing the fingers of each hand and touch my palms <u>Repetitive Stress Disorder</u> (RST) and fingers together, then raise my elbows<u>Carpal Tunnel Syndrome</lower my hands so my palms can no longer touchu> (CTS). ''' When done correctlyIt improves flexibility of muscles and tendons, you should feel each finger muscle get stretched - you should feel it through your palms reducing their pressure on nerves and wrists all the way into your forearmsblood vessels. Then I rotate my wristsIt improves blood flow, so that my fingers point towards meserving to remove toxins and metabolic byproducts from muscles. Then I turn my wrists in the opposite direction so they point away fromIt also produces fluid that serves to lubricate joints.
→Stretching
== Stretching ==
'''While stretching is a good part of a warm up, it will have a more powerful impact ''after'' a playing session.''' The small, repetitive movements required by intense guitar playing will aggravate and tighten the muscles and tendons of the hands and wrist, putting pressure on the nerves in the wrist, causing Carpal Tunnel Syndrome. ''I recommend a light stretching before a session, perhaps even integrated into your cardio routine, and thorough stretching afterwards, particularly focused on the forearm and finger muscles.''
All stretches should be done carefully - forcing a stretch too quickly or overextending the muscle can itself result in injury. Any pain associated with stretching should be mild and spread throughout the muscle, not sharp and confined to a joint or nerve. Slowly increase tension until the muscle feels slight (but not sharp or intolerable) pain and hold for 20-30 seconds, then release.
=== Fingers ===
I like to spread the fingers of each hand and touch my palms and fingers together, then raise my elbows/lower my hands so my palms can no longer touch. When done correctly, you should feel each finger muscle get stretched - you should feel it between your fingers as well as through your palms and wrists all the way into your forearms. Then I rotate my wrists, so that my fingers point towards me. Then I turn my wrists in the opposite direction so they point away from.
=== Forearms ===
After giving all my fingers a good stretch as such, I pull my hands away from each other and ball them into a tight fist. Then I rotate each wrist in a circular motion to loosen them up as well as stretching my forearms on the other side. Then I hold my forearms straight up and try to point my fists at each other - this should stretch the forearm muscles thoroughly. Then rotate your fists to point away from your body, then towards your body.
''This next one is crucial.'' Place one arm straight out ahead of you, fingers straight but touching together, palm facing downward. Use your other hand to lift your fingers and pull them back towards your body, so your palm is now facing away from your body. Repeat this exercise, but this time start with the palm facing up, and pull the fingers downward so the palm is again facing away from you.
=== Shoulders ===
Next, be sure to stretch your shoulders. Grab above your elbow with the opposite hand and try to pull your elbow towards your rib cage below your armpit. This will stretch the shoulder and shoulder-blade muscles. You can also grab your opposing forearm behind your back and try to pull. Once complete, be sure to make large circular movements with your shoulders.
=== Neck ===
Finally, stretch your neck. Try to hold your shoulders back and push your head back, like you are trying to retract your chin into your neck. Now turn your neck as far left and right as possible, back and forth. As you turn back and forth, slowly start tilting your head backwards, so you are looking upwards. Next, try to push your shoulders lower, while tilting your neck left and right. Don't tilt the neck too hard - try to lower the shoulders more until you can your lats get a good stretch.