Forearm Stretches and Strengthening Exercises
Look after your wrists and forearms!
Are you a desk worker? A carpenter? A painter? A gardener? An athlete? A weekend warrior? Play a racquet sport? Do you have kids?
As you can tell, the list above contains a wide variety of professions and lifestyle activities. That’s because no matter what you do or who you are, you a likely to do something in your life that involves your hands, wrists and forearms which means we need to look after them to sustain these activities and prevent injury.
Here a few exercises you can do to stretch and strengthen your wrists and hands.
Stretching the Forearm
1. Start with your arm outstretched in front of you, palm facing up and keeping your elbow straight.
2. Pull your fingers down towards the floor to feel a stretch through the inside of your forearm known as your flexors
3. Then move to curl your fingers into a fist and pull them up towards the ceiling to feel a stretch on the outside of your forearm known as your extensors.
4. Release this stretch and then rotate your arm over so your palm is facing down
5. Repeat the above movements in the opposite direction by now puling your fingers back towards you to stretch the flexors again and then move to create a fist and pull the hand down towards the floor.
Hold each stretch for 10-15 seconds. It should be a medium to firm stretch but no pain should be felt.
Strengthening the Forearm
• Using a light hand weight – a slim drink bottle filled with water in it will do if you’re at home!
• Rest your forearm on the edge of a table/bench with your hand hanging over the edge.
• Starting with you palm facing down, slowly lower the weight down towards the floor and then up towards the ceiling.
• Repeat the exercise with your palm facing up!
• With the same weight, lift your forearm off the bench
• Slowly rotate at your elbow so that you move between your palm facing down to your palm facing up and then back again.
• Grab an elastic band – nothing too tight.
• Put it around the outside of your fingers and thumb with them all together in a ‘pinch’ position.
• Slowly open your fingers out against the elastic band and then slowly bring them back into the starting position.
Aim for 2 sets of 10 for each exercise 1 – 2 times a week. You could try doing Exercise 1, 2 & 3 on one hand and then the other hand and then repeat the process for a second set.
All the exercises should be slow and controlled and if you find it too easy, increase the weight!
You shouldn’t feel any pain during or be too sore the following day, these exercises should be simple and light.