Forearm Stretches: The Anatomy Of The Forearm
Forearm stretches are interesting because the forearm itself is quite technical when it comes to all of the muscles. In order to deal with the movements of the elbow, wrist, and fingers, there are 19 muscles in the forearm.
The below is the muscles divided into an anterior compartment (flexors) and a posterior compartment (extensors), with the flexors having approximately twice the bulk and strength of the extensors.
Anterior (Flexors) Compartment
- Superficial (first) Layer
- Pronator Teres
- Flexor Carpi Radialis
- Palmaris Longus
- Flexor Carpi Ulnaris
- Intermediate (second) Layer
- Flexor Digitorum Superficialis
- Deep (third) Layer
- Flexor Digitorum Profundus
- Flexor Pollicis Longus
- Pronator Quadratus
Posterior (Extensors) Compartment
Benefits To Forearm Stretches
Stretching helps maintain the flexibility of the flexors and extensors which is important in preventing overuse injuries such as tenosynovitis and tendinitis.
Forearm Stretching Exercises
Extensor Stretch
- Extend one arm out with your elbow straight.
- Use the other hand to grasp it at the side of the thumb and bend the wrist downward.
- Hold the stretch for 20-30 seconds.
Extensor Stretch (v.2)
- Place arms at chest height with elbows bent and the back of your hands together.
- With the back of each hand touching each other, raise the wrists till a gentle stretch is felt on top of the forearm and wrists.
- Hold the stretch for 20-30 seconds.
- Relax.
Flexor Stretch
- Hold the palm of one hand with the other hand, while keeping your elbow straight on the affected arm.
- Pull your hand back gently to feel a stretch in the forearm.
- Hold the stretch for 20-30 seconds.
Flexor Stretch (v.2)
- Place the fingers and palms of your hands together.
- Lower your hands and spread your elbows apart as far as you can while keeping your palms together, until you feel a stretch.
- Hold the stretch for 20-30 seconds.
- Relax your hands.
- When performed correctly, this exercise causes your wrists to bend back until you feel a stretch across your palms, wrists, and inner forearms.
Pronator Stretch
- Bend one elbow next to your body and place the other hand on the back of your hand.
- With help from the other hand, rotate your forearm to bring the palm of your hand facing the ceiling until you feel a stretch in the forearm.
- Hold the stretch for 20-30 seconds.
- Maintain the position and relax.
Supinator Stretch
- Bend one elbow and place it next to your body.
- Keep the palm facing down on the stretched arm.
- Place the other hand above your wrist.
- Rotate your wrist gently to turn it upwards until you feel a stretch in the forearm.
- Hold the stretch for 20-30 seconds.
- Relax and then repeat.