1. Wrist Twist
The forearm muscles work together to move the wrist joint, elbow and fingers. Forearms are unique because the muscles are parallel to each other. In order for the forearm muscles to do their job, they rely on each other for specific coordinated movement. Therefore, stretching your forearms and keeping the muscles relaxed and healthy is very important for overall forearm function. Try out this forearm extensor stretch.
Lift your straight right arm with your palm down in front of your body, parallel to the ground. Bend your wrist forward towards the ground. Use your left hand to gently bend your wrist forward. Stop if you feel pain. Hold for 30 to 60 seconds. Repeat with your left arm.
2. Pull the Fingers
Do you surf the Internet? Do you like to paint? Does your job require computer use? Then, you're at risk for many types of forearm overuse injuries or muscular imbalances that can eventually cause pain, burning, numbness, tingling, or weakness. How can you avoid future forearm discomfort? It's easy. Just stretch.
Raise your right arm in front of your body with your elbow straight and wrist flexed with your fingers pointing to the sky. Your arm should be in a "stop" position. Use your left hand to guide your fingers towards your body. Stop immediately if you feel pain. Hold for 30 to 60 seconds. Repeat with your left arm.
3. Pull the Fingers: Part Two
Prevention is key when it comes to avoiding overuse types of disorders. In fact, medical studies show evidence that stretching may prevent Carpal Tunnel Syndrome, a condition caused by compression of a nerve. Your feisty forearm can be stretched anywhere and anytime of the day. So, get stretching.
Raise your right arm in front of your body with your elbow straight and palm pointing towards the sky. Use your left hand to guide your fingers towards your torso. Stop immediately if you feel pain. Hold for 30 to 60 seconds. Repeat with your left arm.
4. To the Right, to the Left
Are you using your forearm muscles right now? Look down at your fingers on the keyboard. Are you at risk for an overuse injury? Take a minute and try out these stretches to stay forearm healthy and strong.
Raise your straight right arm in front of your body. Rotate your right palm to the right. Use your left hand to guide your right hand into a gentle stretch. Curl your fingers for a better stretch. Stop if you feel pain. Hold for 30 to 60 seconds. Repeat with your left arm.
