How to Stretch the Forearms

Follow these two methods whenever you feel tight or sore in your forearms. Stretching enables mobility in muscles and joints which can reduce and prevent pain. You could also add it to your daily routine to prevent tightness, pain and ensure healthy muscles.

Method 1: The Upside-Down Praying Position.
This will stretch the inside of the forearms.

Method 2: The Fist Method
This will stretch the outer/top side of the forearms.

No supplies needed, just your body!

Stand up with relaxed shoulders and chest out.

Press the palms of the hands together in front of the body. Fingers should be straight and point up. Thumbs should touch the chest. The forearms should form a straight parallel line with the floor.

Note: This is the praying position.

Turn the forearms in a slow motion away from the body while keeping constant pressure on the palms. Keep the hands and arms close to the body. Turn until discomfort and a stretching sensation. Fingers should now point towards the floor.

Warning: Don't turn more than 180 degrees from the previous step.

Note: Remember to keep constant pressure on the palms.
Note: If there is no stretching sensation while holding the position, move your shoulders down and back. If possible, move the hands closer to the body.
Note: This is the Upside-Down praying position.

Keep the position for 25 seconds. Then for 5 seconds press the palms together with more force. After the 5 seconds, relax and let the arms fall down to the sides of the body.

Repeat steps 1-4, 2 more times.

Stand up with relaxed shoulders and chest out.

Extend one arm straight with the hand clenched to a fist, palm facing downwards. Torso and arm should form a 90° angle.

Take the other hand and grab the fist from underneath. Gently pull the fist towards the body while keeping the extended arm straight.

Note: While pulling the fist, make sure the elbow crease is turned as much upwards as possible while the palm still faces down.

Hold the position for 30 seconds. After 30 seconds, relax and let the arms fall down to the sides of the body.

Repeat steps 6-9, 3 times per arm.