The brachioradialis muscle is located in the medial side of your forearm when your palm is turned to the front. It works with other muscles in the arm and shoulder to flex the arm at the elbow joint and to supinate and pronate the hand and arm. Stretching the arm stretches all the muscles -- including the brachioradialis -- tendons, ligaments, nerves and connective tissues that improve arm extension and nerve flow in the radial nerve of the brachial plexus, a group of nerves that originate from the upper spine to your hands, according to the National Academy of Sports Medicine.
Standing Wall Palm Press
This series stretches the brachioradialis and other muscles in your arm as well as the brachial plexus. Stand with your left side facing the wall and your legs about hip-width apart. Press your left palm against the wall with your fingers pointing down and your thumb pointing behind you. Hold this stretch for five to six deep breaths. Keep your arm straight and your posture tall. Reverse positions and repeat this stretch on the opposite arm.
Standing Wall Reverse Press
Stand in the same position as in the previous exercise. Press the back of your left hand against the wall with your fingers pointing down. Keep your arm straight as you hold this stretch for five to six deep breaths. Tilt your head to your right to increase the stretch. Repeat the stretch on both arms.
Front Forearm Stretch
This stretch passively stretches your brachioradialis and other forearm muscles by using external force on your opposite hand. It also uses repetitive motion to improve muscle elasticity. Stand and hold your left arm in front of your with your palm facing up. Put your right hand on top of the left fingers and gently pull them down until you feel a stretch in your hand and forearm. Hold this stretch for five seconds and release. Repeat the stretch 10 times on each hand.
Expert Insight
One side of your forearm and hand might feel tighter than the other side. If so, perform one extra set of stretching on the side that feels tighter in every stretching session, says physical therapist Chris Frederick, co-author of "Stretch to Win." Continue to stretch in this manner until both sides feel relatively equal.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
