Forearm Pain? STOP STRETCHING (Do These 3 Exercises Instead)

Step-by-Step Tutorial: Relieve Forearm Pain with 3 Exercises

Introduction:

• If you are experiencing forearm pain, these three exercises can help you relieve the pain for good. Forearm pain can be caused by overuse of muscles due to desk work, computer use, or sports activities like tennis, baseball, or golf.
• The common advice of standard wrist stretches may not be effective for this type of pain as it does not address adhesions between muscles or proper tissue pliability.

Exercise 1: Self-Massage Technique

1. Target Areas: Start by targeting the flexors, brachioradialis, and extensors of the forearm.
2. Technique:
   • For the flexors: Begin with a flexed wrist and apply pressure while sliding your thumb up the forearm. Repeat for about 45 seconds to a minute, working different areas.
   • For the brachioradialis: Work between the flexors and the brachioradialis by applying pressure in a similar manner.
   • For the extensors: Start with a wrist extension and work up to the lateral epicondyle on the outside of the elbow. Repeat for 45 seconds to a minute.

Exercise 2: Flex Fist and Extended Flare Elbow Car

1. Flex Fist:
   • Make a moderately gripped fist with a flexed wrist.
   • Maintain good shoulder and posture alignment.
   • Perform a bicep curl-like movement while rotating as far around as possible. Repeat for three repetitions.
2. Extended Flare:
   • Extend the wrist and flare the fingers apart.
   • Keep the fingers straight and arms by your sides.
   • Bend and extend the elbows while maintaining the extended flare position. Repeat for three repetitions.

Exercise 3: Wrist Extension ER

1. Technique:
   • Get into a four-point position with a very slight passive stretch on the hand and fingers off the ground.
   • Hold for 10 to 15 seconds while activating the muscles.
   • Press the hand and fingers into the floor, strengthening the muscles at that range of motion.
   • Finish off with wrist extension by lifting the hand off the ground with straight fingers. Repeat for 10 to 15 seconds.

Additional Tips:

• When performing activities like pull-ups or chin-ups, ensure you grab the bar with a neutral or slightly extended wrist to prevent overuse of flexor muscles.
• When lifting weights, use a full grip on the dumbbell or barbell to avoid excess stress on the forearm muscles.

Conclusion:

• By incorporating these exercises and tips into your routine, you can strengthen the muscles, restore balance in strength and range of motion at the wrist, and alleviate painful forearms caused by various activities.

Follow these steps consistently to help alleviate forearm pain and improve your overall wrist and forearm health.