The forearms contain three main muscles -- the flexors, extensors and brachioradialis. The flexors cause your wrist to bend inward in a motion called flexion. The extensors bend the wrist backward -- extension -- and the brachioradialis flexes the elbow, causing the lower arm to move inward. When these muscles become tight, pain and tension can develop and radiate down the length of the forearm. To reduce this tightness, stretch your forearms by using your own body weight.
Flexion and Extension Stretch
Flexion and extension stretches are performed from a seated or standing position. To do the flexion stretch, lift your lower right arm in front of your body and turn your palm down. Bend your wrist down, grasp your fingers with your left hand and apply pressure until you feel a stretch in the top of your forearm and wrist. After holding for 20 to 30 seconds, slowly release the pressure and repeat with your other forearm.
To do the extension stretch, lift your arm in front of your body with your palm turned up. Grasp your fingers with your other hand and carefully bend your wrist backward until you feel a stretch on the inside of your forearm. After holding for 20 to 30 seconds, release and repeat with your other forearm.
The forward stretch is done from a seated or standing position. Interlace your fingers in front of your chest and turn your palms so they face forward. Keeping your upper body still, push your palms forward as far as possible while fully extending your arms. Feel the stretch on the insides of your forearms and hold for 20 to 30 seconds.
Side-to-sides stretch the forearms in a lateral motion. While sitting or standing, lift your lower arms in front of your body, make fists and turn your palms down. Keeping your arms still, slowly bend your wrists back and forth in a lateral motion. After doing a set of reps, turn your palms up and repeat.
Four-Limbed Staff Pose
The four-limbed staff pose is known as chaturanga dandasana in yoga and strengthens the wrist and triceps while stretching the forearms. Get onto the floor, place your hands under your shoulders and place your feet together. Steadily push yourself up until your arms are fully extended, hips are lifted and back is straight. Slowly lower your chest toward the floor by bending your elbows. When you do this, keep your arms tight to your sides. With your upper arms parallel to the floor, hold for 20 to 30 seconds. Feel the stretch in your forearms when you are in the low position.