Your forearm is composed of several muscles that flex and extend the hand and wrist. You use these muscles frequently when you write, swing a tennis racket or operate a piece of machinery. Overusing the muscles in the forearm can result in a condition known as tendinitis. When you experience tendinitis, the muscles in the arm become irritated and swollen, which can limit your ability to work with your hands or perform exercises.
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Stretching the muscles of your forearm can help to relieve pain and inflammation. To perform, stand at least an arm’s length away from the wall. Turn so your affected arm is facing the wall. Place your palm on the wall, turning your hands so the fingers are pointing down. Apply pressure to your hand to deepen the stretch in your forearm. Hold this position for 30 seconds, then repeat three times. You can perform this stretch throughout the day to relieve pain and tension.
Bend your arms at your elbows and clinch the fists, feeling the forearm muscles tighten. Turn your arms so that your hands bend in toward you. This should help you to stretch the back of your forearms and a slight stretch in your front forearms. Hold this position for 10 to 15 seconds, then twist the palms so your hands face away from your body, pulling the fingers back toward your chest. Hold this position for 10 to 15 seconds, then release the stretch. Repeat this stretch three to five times.
Sit in front of a table and place your forearm on the table with your hand dangling off the table. Hold a 1 lb. weight in your affected hand. Lift the hand toward your body, bringing your hand in toward the torso. If necessary, you can use your unaffected arm to support and lift the hand. If the exercise is too painful when your arm is straight, you also can bend your arm at your elbow. Slowly lower the hand to return to your starting position. Repeat 15 times, then release the weight for one minute. Repeat for two additional sets.
This exercise helps to work the front of the forearm muscles. Use either a cable machine with a curl bar or light handweights that are between 1 and 2 lbs. Stand with the feet shoulder-width apart and grasp either the bar or the weights with your palms facing down. Straighten your arms. Keeping the palms down, lift the hands toward your chest. Concentrate on your forearms--not the elbows--doing all the work. Repeat 10 times. Rest for one minute, then repeat for two sets.