Our forearms can often be overlooked in stretching regimes, but they actually do a lot of work all day long. Tight forearm muscles can contribute to elbow pain, wrist and finger pain and even to neck pain!
Forearm stretches are particularly important for you if you do a lot of:
- Typing, device or computer work
- Writing
- Grip intense sports such as weights, bat sports, golf, climbing, horseriding or kayaking
- Arts and crafts
- Fine motor work
- Driving
- Trades where a lot of grip strength is needed
To stretch your forearms, you need to stretch both sides of them, known as your flexor side and your extensor side. Just follow the steps below for an easy version of this! Hold each stretch for 30 seconds each side.
STRETCH 1: With an outstretched arm and palm facing away from you, pull your fingers and thumb gently back towards you. If this stretch is too intense, try bending the elbow slightly.
STRETCH 2: Again with your arm outstretched, turn your hand so your palm is facing to the floor. Pull your fingers and thumb gently down. Again, if it’s too strong, bend your elbow slightly.
You should feel a nice stretch in your the fronts and backs of your forearm muscles with these stretches.
Note: They shouldn’t feel like increased pressure on your wrist – if they do, stop that stretch and seek the advice of myself or another health professional.
Some tips: Don’t “bounce” these stretches, take them nice and slow. And just be careful not to apply too much pressure with your hands! And remember to breathe deeply.
As always, check with me or a suitable health professional for advice if you’re not sure about which stretches are best for you personally.