The forearm extensor muscles are groups of muscles whose primary function is to raise your wrists and fingers. According to Hand Health Resources, working at your computer for long periods with your arms and wrists in an awkward position can cause tension in your forearm muscles and over time could lead to a repetitive stress injury. Performing simple extensor stretches several times each day can help alleviate the tension and prevent injury.
Stretching at Your Desk
This extensor stretch can be performed while at your work station. Start the stretch by extending your right arm straight out in front of your body with your palm facing down. While keeping your elbow straight and your fingers together, bend your wrist and point your fingers toward the floor. Grasp your fingers with your left hand and pull them back toward your body. Hold the stretch for 30 seconds, relax, and repeat five times. Switch arms and repeat the stretch.
Stretch with Pronation
Similar to the previous stretch, hold your arm out in front of your body with a straight elbow, palm facing down, wrist bent and fingers together pointing toward the floor. Pull your fingers toward your body with your left hand until you feel the stretch in your forearm. While keeping the tension of the stretch, slowly rotate your palm outward so your little finger faces up toward the ceiling. Hold the stretch for 30 seconds, relax and repeat five times. Switch arms and repeat. To increase the tension of the stretch, slowly curl your fingers into your palm after rotating your hand outward.
Reverse Prayer Stretch
Stand with your feet shoulder-width apart to begin the stretch. Keep your fingers together, put the backs of the hands together and keep your forearms as parallel as possible to the floor at waist height. While keeping your hands close to your body, bend your elbows and slowly raise your hands up toward your chin until you feel the stretch in your forearms. Hold the stretch for 20 seconds, relax and repeat for the desired number of times. Concentrate on keeping the backs of your hands together throughout the stretch.
Wrist Circles
To perform this forearm stretch, stand and form the letter T with your body. Extend your arms straight out to your side at shoulder height. Keep your arms parallel to the floor, elbows straight, palms facing down and your fingers together. By rotating only your wrists, move your hands forward, up, to the back, down and forward to complete a circle. Repeat for 10 circles, rest and do another set in the opposite direction.
