FOREARM STRETCH
How To Perform The Forearm & Wrist Stretch
The forearm is sometimes neglected and can feel extremely tight from overuse from typing and texting frequently. This stretch against the wall is effective for loosening the forearm flexors, biceps, chest, and muscles of the hand. Having mobillity in the wrist and forearms can reduce your risk of chronic injuries like tennis elbow or carpel tunnel.
Level/Difficulty: Beginner to Advanced
Muscle Group(s): chest, forearm flexors, muscles of the hand, bicep
Equipment: wall
Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises
Coaching Cues:
Spread the fingers wide against the wall with middle finger at 12 o’clock; turn away from the hand to stretch; rotate the hand for a deeper stretch
Before starting:
Be sure breathe well throughout as this may be an intense stretch/sensation.
To start this stretch, position yourself 1-2 feet away from a wall and press your hand against it at the height of your shoulder.
Spread the finger tips apart and position the hand so that the middle finger is at 12 o'clock.
Turn your torso away from the wall, keeping your elbow straight. Hold for your desired duration.
For a more intense stretch, position the middle finger at either 11 o'clock - 9 o'clock, or 1 o'clock - 3 o'clock, depending on which hand you are stretching.
Never force more range than is available and ensure that the stretch is not too intense. Breathe as you hold the stretch.
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