Forearm pain is common because of how much time people spend on a computer. Keeping your wrists bent back to type can lead to tension and pain. It is even possible to develop tendinitis in the forearm or carpal tunnel syndrome. Overusing your wrist and forearm in sports such as tennis and golf is also a potential contributor to forearm pain. Stretching is the best way to alleviate forearm pain, but check with your doctor beforehand to rule out a more serious condition.
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Standing Extensor Stretch
You can stretch your forearm extensor muscles while standing any time during the day. Stand up straight with your arms at your sides, your wrists straight and your fingers pointing at the floor. Pull your shoulders back and look straight ahead so that you are standing with correct posture.
Bend your wrists backward so that your fingers point behind you and are parallel to the floor. Do not move your arms. Bend your wrists forward until your fingers point in front of you.
Standing Wrist Flexor Stretch
The standing wrist flexor stretch lengthens the muscles on the back of the forearms. This stretch is especially useful for golfer's elbow, a condition common to golfers but not exclusively, which causes pain on the inside of the elbow at the top of the forearm.
To perform the standing wrist flexor stretch, hold your arms straight in front of you. Bend your right wrist upward so your fingers point forward. Place your left palm against your right palm, and push up against the right hand to increase the stretch. Hold for 15 to 30 seconds. Repeat on the other side.
Assisted Forearm Stretch
The assisted forearm stretch uses one arm to stretch the other in a similar manner to the standing wrist flexor stretch. This exercise stretches the forearm with your arms straight in front of you. To begin, extend your right arm straight in front of you and parallel to the floor. Turn you palm to face the ceiling. Take your left hand and grab your palm with your left thumb wrapped behind your right thumb and your fingertips curled around the thumb side of your palm. Bend your right palm so it is facing forward. Hold for 15 to 30 seconds. Switch arms.
The wrist rotation improves blood circulation to yoru hands, wrists and forearms and improves range of motion in your wrists. Extend your arms straight in front of you at shoulder level with your hands in fists. Rotate both wrists inward and make circles. Next, rotate your wrists outward.