The muscles and your forearms control your fingers and are responsible for both the large movements, such as making a fist, and fine movements, such as writing. You also use your forearm muscles during upper body exercises, such as dumbbell curls, to stabilize and maintain your grip on the weight. Because these muscles do a lot of work, they can often become tight. Simple stretches can relieve the tightness in your forearms and help maintain your grip and fine motor skills.
Stretching the Front of Your Forearm
The prayer hands stretch addresses the muscles on the front of the forearms and the tendons in the front of your wrists. Stand or sit in a comfortable position and hold your palms together, at chest level, in prayer position. Keep your palms together and slowly lower your hands toward your waist to stretch the front of your forearms. Hold for up to 30 seconds, release, and repeat up to five times.
Focus on the Back of the Forearm
Reverse prayer hands stretches the back of your forearms and tendons in the back of your hands and wrists. Sit or stand in a comfortable position and hold the backs of your hands together at waist level with your fingers pointing toward the floor. Keep the back of your hands together and slowly raise your wrists to chest level to stretch the back of your forearm. Hold for up to 30 seconds, release, and repeat up to five times.
One Forearm At A Time
The hand extension stretches the front of the forearm and the wrist. Stand or sit in a comfortable position with your arms at your sides. Extend your right arm in front of you with your palm facing forward as if making a “stop” motion. Grab the fingers of your right hand and gently pull them back toward your right shoulder while pressing the heel of your hand forward. Hold for 30 seconds and release. Repeat with the left hand. For a deeper stretch, rotate the extended hand so that your fingers point toward the floor.
Use Your Body
The hip hand stretch addresses the back of the forearm and wrist. Stand or sit in a comfortable position with the backs of your hands resting on your hips. Draw your elbows back while pressing your wrist into your hips to stretch the backs of your forearms. Hold for up to 30 seconds and release.
- Personal Trainer Manual; American Council on Exercise
- Physiology of Sport and Exercise; Dr. Jack H. Wilmore and Dr. David Costill