Forearm Self ROM Exercises

The muscles throughout your forearms are responsible for handling movement at your wrist and fingers. They can get tight from performing repetitive movements such as typing on the computer. This tightness can lead to pain and limit normal wrist and finger range of motion, or ROM. You can maintain and improve wrist and finger ROM by regularly by incorporating forearm stretches into your routine that you can do by yourself.

  1. Stretching Properly

    • Self stretches involve using a free hand to gently force your muscles into a position so that they're elongated. You should feel a slight pull but avoid stretching to the point where you experience pain. Hold stretches for 15 to 30 seconds and complete each two to four times. Fit in forearm stretches at least once per day. Always warm-up with wrist circles and by closing and releasing your fist for a few reps. This can help you get a better stretch.

    Wrist-Flexion Stretches

    • Wrist-flexion stretches target the muscles at the inside of your forearms, which include the flexor digitorum superficialis, flexor digitorum profundus, flexor carpi radialis, flexor carpi ulnaris, palmaris longus and flexor pollicis longus. To stretch these muscles, use the self-assisted, wrist-extension stretch or the prayer stretch. These two stretches force your wrist into flexion, which in turn elongates and stretches the extensor muscles. To do the self-assisted, wrist-extension stretch, start by holding one arm out. Press against your upper palm with your opposite hand to stretch back your wrist. Do the stretch on both arms. For the prayer stretch, place your palms together in front of your chest with your fingers pointed toward the ceiling. Then, lower your hands toward your waist until you feel the stretch.

    Wrist-Extension Stretch

    • The wrist-extension stretch elongates the muscles at the outside of your forearms, which include the extensor digitorum, extensor carpi radialis longus, extensor carpi radialis brevis, extensor carpi ulnaris, extensor indicis, extensor digiti minimi, extensor pollicis longus and extensor pollicis brevis. To start, hold one arm out. Then, using your free hand, push on the outside of the extended hand to force your wrist forward. Perform the stretch multiple times on both arms.

    Radial and Ulnar Deviation Stretches

    • Radial and ulnar deviation is when your wrist bends to the sides. Radial and ulnar self-assisted stretches target the flexor carpi ulnaris, extensor carpi ulnaris, extensor carpi radialis longus, extensor carpi radialis brevis, flexor carpi radialis, abductor pollicis longus, extensor pollicis brevis and extensor pollicis longus. To begin, hold one hand out. Use your free hand to gently force your wrist to the side so your pinky lowers to the outside of your forearm. Then, gently force your wrist the other way so that your thumb moves to the inside of your forearm. Switch arms when you're finished.