Tight forearms? Here’s how to stretch them!
What do the muscles in the forearm do.
The forearm consists of a range of muscles which include muscles that flex, extend and deviate the wrist, move the fingers, thumbs and rotate the forearm!
Some of the large muscles on the forearm include: Brachioradialis, Pronator teres, Extensor Carpi Radialis Longus and Flexor Carpi Radialis just to name a few.
When these muscles are tight or tense, they can cause muscular restriction, pain and tension. Stretching the forearm in a safe and effective way can often help to ease that tightness and discomfort.
How to stretch the forearm
To stretch the muscles on the forearm, we simply need to put the muscles in this area in a lengthened position. So, to stretch the palm side of our forearm we need to extend the palm away from the forearm in order to allow a stretch.
To stretch the top of our forearm (the back of the hand side), we need to flex the wrist moving the back of the hand further away from our forearm.
If this all sounds a little confusing, watch the video below which provides a demonstration.
Why is stretching beneficial?
Stretching aids in keeping our muscles flexible, strong, healthy and functioning. Stretching on a regular basis can help to keep our muscles moving without restriction, pain and discomfort. When our muscles are in a healthy state it helps to reduce the pressure and force that is put on our muscles. When we don’t stretch, our muscles can shorten and become tight and when these tight muscles experience strenuous activities, they are more likely to get injured or damaged.
Why do our muscles become tight?
Muscles in our forearm can become tight for many reasons. If you are regularly performing actions that require the use of your forearms, then this will be a contributing factor to your tightness. There are other things that can contribute too, including typing at a desk for long periods, especially if the keyboard and mouse aren’t in suitable positions.
Sports such as tennis, cricket, table tennis and most racket sports can contribute to tension and tightness in the forearm. The repetitive motion of hitting the ball can build up tightness and restriction making the muscles less flexible and more restricted if not looked after properly.
What other ways can I reduce the tightness in my forearm?
- Massage is another way that we can help to reduce the tightness in our forearms. Receiving a sports massage or deep tissue massage from an experienced therapist can often really help to reduce the tightness within our muscles. Massage helps to increase the blood flow, reduce the restriction and loosen the muscles. If you’re in pain, it’s always best to seek the advice of a professional and a physical or massage therapist are some of those you can reach out to for advice.
- Using a trigger point ball is another fantastic way to help reduce tightness in our forearms Check out our blog on forearm pain here: https://lovinglifeco.com/health-and-wellbeing/forearm-pain/ This blog has fantastic tips in helping you reduce the tension and tightness in your forearm with a trigger point ball, heat pack and more!