The small muscles of the forearms, particularly along the top of your arm when your palm is facing down, can become quite tight from using a computer and mouse for longer periods of time. Rock climbers will also experience this from extensive crimping movements.
You can try rolling your forearms with a tennis ball, but I find that doesn’t really release the related fascia tissue.
Instead I go to one of my favourite stretches inspired by movements from the Yoga Synergy style in Sydney, Australia.
Because this stretch tensions nerves, be gentle. Look for a mild feeling. On a scale of 0 to 5 where 5 is the most, try to aim for a feeling of 1 to 2.
How to do the stretch
- Relax your arms at your sides.
- Curl all of your finger tips to touch your thumb.
- Slowly turn your fingers and thumb inwards towards your hips.
- If that feels OK, continue slowly turning fingers and thumb to face behind.
- If that feels OK, continue turning the fingers and thumb slightly outward.
- Stop the movement when you feel a stretch and reduce the turn in your arms until the stretch is about 1 to 2. Gently stay here for 1 to 2 breaths.
- To intensify the stretch, try curling your fingers up and in towards your wrist. You can also try gently pulling your armpits down towards your hips to intensify the stretch, but remember to stay with a gentle sensation. Less is more!
- To release, turn your hands back around, open your palms to let them face forward and roll your shoulders back. Gently stretch the fingers down and back.
- Slowly move in and out of this movement.
Next week I’ll highlight a counter stretch to this movement that can stretch the muscles on the inside of your forearm.
