Forearm Stretches Videos
And Instructions

Forearm stretches are an important part of your fitness. You use your forearms in almost all the upper body exercises you do.

Even though your forearms don't get mentioned much in most fitness talks, they're constantly stressed when you do upper body exercise movements such as bicep curls, tricep dip, dumbbell rows etc.

Even when you're not exercising, your forearms are used all the time in things like using your computer, eating etc.

So, it's fair to say that they need regular stretching like other muscle groups.

Here you'll find stretches for four different parts of your forearms: upper, lower, inner and side. Do them all to get all-round stretching in your forearms.

Forearm Stretches 1

This stretches your forearms on the same side of the back of your hands.





Here's the text version.

Method

  1. Straighten your arms out in front of you.
  2. Bend your wrist and face your fingers downward and slightly towards you. You'll feel the tension in the upper side of your forearm.
  3. Hold that for 20 to 30 seconds.

Extra Tip

  • If you can't feel the stretch like that, straighten only one arm at a time. And use your other hand to press the outstretched hand down and towards you.

Forearm Stretches 2

You'll feel this stretch in the inner side of your forearm (the same side as your palms).





Here's the text version for the stretches.

Method

  1. Straighten your arms out in front of you.
  2. Lift your palms up as if you're urgently trying to stop somebody coming toward you.
  3. Tilt your hands back to feel a mild tension in your lower forearm.
  4. Hold that for 20 to 30 seconds.

Extra Tip

  • If you can't feel the stretch like that, just straighten one arm. And use your other hand to press the outstretched palm back towards you.

Fore Arm Stretches 3

This is to stretch the inner side of your forearms.





Here's the text for these arm stretches.

Method

  1. Straighten your arms out in front.
  2. Make fists.
  3. Swivel your fist outward so that you feel the stretch on the inner side of your forearms.
  4. Hold that for 20 to 30 seconds.

Forearm Stretches 4

This stretch is for the outer side of your forearms.

Here's the text version.

Method

  1. Straighten your arms out in front and make fists.
  2. Swivel your fists inside as if you're pouring a jug of water.
  3. Stop when you feel the tension on the outer side of your forearms.
  4. Hold that for 20 to 30 seconds.

You can do these stretches every time you feel tight in your forearms. You can also do them every time after your workout in the cool down session.

Return from Forearm Stretches to Cool Down Exercises

Return to Home Weight Training For Women Main page