Regular stretching improves flexibility, enhances athletic performance and often prevents strains or injuries. An effective stretch can prime your muscle for better function, stimulating blood flow to the muscle. With improved flexibility, your greater range of motion often helps to ensure the proper form for a range of sports and fitness activities. Even if your greatest effort is typing at a desk, stretching your forearms can hold off repetitive stress injuries.
Stretching for the Office
If you regularly use your hands to type, stretching your forearms can relieve pain or stiffness throughout your arms and wrists. Lift one arm straight out in front of you, with the hand hanging down. Use the other hand to pull the hanging hand toward you. Repeat with the other hand. Stretch the opposite muscles by doing the same motion, but this time start with your hands extended straight outward, palms facing up. Use one hand to pull the other hand downward. Do the same on the other side. Hold each stretch for 15 to 30 seconds and repeat until fatigued.
Using Weights
Use a 1- or 3-pound weight to provide slight resistance to your forearm stretch. Sit in a chair with your legs slightly spread and feet flat on the floor. Support the forearm of one arm on your thigh and hold the weight in that hand. Hold the weight with your palm facing down and lift the weight by flexing your wrist. For variation, assume the same starting position, but turn your forearm so your palm faces up. Curl the weight upward. Do three sets of 10 repetitions for each stretch.
Claws and Circles
Plenty of forearm stretches require no special equipment. For the claw wrist flex, hold your forearms out, parallel with the floor. Flex your wrists so your hands come up, palms facing forward. As you do, bend your fingers into claws. For wrist circles, stand with your arms extended out to your sides, parallel with the ground; keep your fingers pointing straight outward. Rotating at the wrist, turn your hands so that your fingertips draw invisible circles. Do each exercise for three sets of 10 repetitions.
Using the Floor as Resistance
If you want to use external resistance but lack weights, use the floor to stretch your forearms. Start in a kneeling position -- on a mat if your knees are sensitive. Place your hands on the floor with your palms facing down and your fingertips pointing backward toward your body. Keeping your palms in place, lean backward until you feel the stretch from your arms to your wrists. Hold the position for 15 to 30 seconds. Repeat until fatigued.
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