Your brachioradialis runs along your elbow joint, bridging your upper and lower arms. The brachioradialis engages powerfully to flex your elbow when your thumbs point forward or up, as for hammer curls. The brachioradialis also engages during palm-up or palm-down curls, acting at the same time to rotate your forearm to the other position -- twisting it palm-up if it started facing down, or vice versa. These multiple actions at the same joint make stretching your brachioradialis a counter-intuitive challenge.
Lying Stretch
Step 1
Lie face-up in bed with a pillow beneath your head. Place another pillow on your chest.
Step 2
Bend your left arm and drape it across the pillow, forearm lying across your chest. Extend your right arm straight out, resting on top of your left arm.
Step 3
Twist your right arm so your thumb points up. Allow your wrist to hinge until your thumb points away from you. You should feel a stretch along your forearm in the brachioradialis muscle.
Step 4
Hold the stretch for 15 to 30 seconds, breathing normally. Then repeat on the other side.
Standing Stretch
Step 1
Straighten your right arm and form a fist. Grasp your right fist in your left hand.
Step 2
Rotate your right arm until your fisted thumb points toward your body.
Step 3
Keep your arm straight as you use your left hand to gently flex your right wrist. This is the same motion you'd make during wrist curls, bringing your palm closer toward your forearm -- albeit done from a very unusual position.
Step 4
Hold the stretch for 15 to 30 seconds, breathing normally, then repeat on the other side.
Things You'll Need
- 2 pillows
References
- "ACE's Essentials of Exercise Science for Fitness Professionals", Cedric X. Bryant, Daniel J. Green, Eds.; 2010
- NICROS: Treating Lateral Elbow Tendinosis
- Inverness Medical: The Spindle Stretches
