Forearm Stretches

Overview

Forearm StretchDo you spend long hours typing or texting on your phone? Forearm stretches are great for relieving tension and promoting circulation. They also help prevent injuries such as carpal tunnel syndrome. I show how to stretch your forearms properly to increase flexibility and range of motion.

Level

Beginner

Targets

Forearms

Step by Step Instructions

Top of Forearm Stretch

  1. Extend one arm straight out in front of you with your palm facing down.
  2. Point your fingers toward the floor.
  3. Use your opposite hand to gently pull your fingers toward your body.
  4. You should feel a stretch along the top of your forearm.
  5. Hold for 20–30 seconds.
  6. Switch arms and repeat.

Underside of Forearm Stretch

  1. Extend one arm straight out with your palm facing forward.
  2. Gently pull your fingers back toward your body with the opposite hand.
  3. You should feel a stretch along the underside of your forearm and into your wrist.
  4. Hold for 20–30 seconds.
  5. Switch arms and repeat.

Tips

  • Keep your elbow straight but not locked to get the best stretch.
  • Apply gentle pressure — avoid pulling too hard.
  • Maintain steady breathing while holding each stretch.

Recommended Frequency

Perform each stretch 3 times per side, a few times throughout the day, to reduce tightness and prevent overuse strain.

[Video Transcript]

Are you sitting at a desk all day typing, or do you text a lot? Your forearm muscles can get really tight, and I’m going to show you how to stretch them out.

Put your arm out in front of you and point your fingers down. Use your opposite hand to gently pull your fingers toward your body. You should feel a nice stretch along the top of your forearm. Hold this stretch for 20 to 30 seconds.

Next, stretch the underside of your forearm. Bring your palm forward and gently pull your fingers back toward your body. You should feel a nice stretch along the underside of your forearm and into your wrist. Hold this stretch for 20 to 30 seconds.

Repeat each stretch three times, a few times a day. This will help reduce forearm tightness and improve flexibility.

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