Stretching Forearms to Prevent Strain

Flex your wrist to stretch your forearm muscles.

Flex your wrist to stretch your forearm muscles.

If you work out, it’s a smart idea to include some forearm exercises. But it also makes sense to stretch your forearms before and after your workout, to avoid straining your muscles; there's no point in working your forearms so hard that you’re too sore to work them out regularly. Performing dynamic stretches before your workout, and static stretches afterward, will help you prevent muscle strains.

Dynamic Wrist Circles

Extend both arms directly in front of you, palms down, at shoulder height.

Point your fingertips toward the floor, then rotate both of your wrists clockwise 10 times. Move your wrists slowly and make your circles as large as you comfortably can.

Repeat the exercise, but perform 10 counterclockwise circles.

Dynamic Wrist Flexion and Extension

Extend both arms directly in front of you, palms up, at shoulder height.

Bend your wrists and hands toward you so your palms face your body and your fingertips point up. Flex your wrists as far as you comfortably can, but keep your elbows straight.

Bend your wrists in the opposite direction as far as possible to complete one repetition. At the limit of your stretch your palms should face up and your fingertips should point toward the ground. Perform a total of 10 repetitions.

Static Extensor Stretch

Extend your right arm in front of you with your palm facing down.

Bend your wrist down so your hand is roughly perpendicular to the floor with your palm facing your body.

Grasp your right hand with your left. Place your four left fingers on the back of your right hand and your left thumb in the palm of your right hand.

Pull your right hand toward your body as far as you comfortably can, while you keep your right elbow straight. Hold the stretch for 30 seconds.

Repeat the stretch with your opposite hand.

Static Flexor Stretch

Extend your right arm in front of you with your palm facing up.

Bend your wrist down so your fingers point toward the floor with your palm facing away from your body.

Grasp your right hand with your left. Place your four left fingers on the palm of your right hand and your left thumb on the back of your right hand.

Pull your right hand toward your body as far as you comfortably can, while you keep your right elbow straight. Hold the stretch for 30 seconds.

Repeat the stretch with your opposite hand.

Warning

  • If you feel pain when you stretch, then you've taken the movement too far.
 

About the Author

M.L. Rose has worked as a print and online journalist for more than 20 years. He has contributed to a variety of national and local publications, specializing in sports writing. Rose holds a B.A. in communications.

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