Videos
Instructions
- Begin in a kneeling position with your hands placed palm-down on the floor, fingers pointing toward your knees.
- Slowly shift your body weight back toward your heels to increase the stretch across the forearms and wrists.
- Keep your arms straight without locking your elbows.
- Hold the stretch for the desired duration while maintaining a neutral spine.
- Return to the starting position slowly and with control.
Technical Tips
- Do not bounce or force the stretch.
- Maintain even pressure through all fingers.
- Keep shoulders relaxed away from the ears.
- Ensure wrists remain flat against the floor.
Breathing Tips
- Inhale before initiating the stretch.
- Exhale slowly as you shift weight back and feel the stretch.
- Maintain slow, steady breathing throughout the hold.
Medical restrictions
- Carpal tunnel syndrome
- Recent wrist sprains or fractures
- Severe arthritis in the wrists or fingers
Description
The Forearms Stretch is a foundational mobility exercise designed to improve flexibility in the wrist and forearm muscles. Ideal for anyone experiencing tightness from repetitive hand movements, this stretch is especially beneficial for individuals who engage in activities like typing, weightlifting, or gymnastics. Performed from a kneeling position with the hands placed palms-down and fingers facing the knees, it uses body weight to gently elongate the wrist flexors and extensors. By regularly integrating this stretch into your routine, you can reduce the risk of overuse injuries, alleviate wrist discomfort, and enhance range of motion. It requires no equipment and is suitable for all fitness levels, making it an accessible choice for warm-ups, cooldowns, or dedicated mobility sessions. Whether you're an office worker or athlete, the Forearms Stretch supports joint health and muscular balance in the upper limbs.
How do I stretch my forearms without equipment?
You can stretch your forearms without equipment by kneeling on the floor and placing your hands palm-down with fingers pointing toward your knees, then gently leaning back to feel a stretch across your wrists and forearms.
Can the forearms stretch help with wrist pain from typing?
Yes, the forearms stretch is effective in relieving tension caused by prolonged typing, helping reduce wrist pain and preventing overuse injuries.
How long should I hold a forearms stretch?
Hold the forearms stretch for 20 to 30 seconds per set, and repeat 2 to 3 times, depending on your flexibility level and training needs.
Is the forearms stretch safe for beginners?
Yes, the forearms stretch is beginner-friendly and can be safely performed by individuals at any fitness level without special equipment.
When should I do forearms stretches?
Forearms stretches are best done during warm-up or cooldown routines, or as part of a daily mobility session to improve wrist flexibility and reduce tension.