Forearm Stretches
I regularly prescribe forearm stretches to patients with tendonitis and other repetitive strain injuries of the forearm. Tightness in the wrist flexors or extensors can cause microtearing, inflammation, tendon breakdown, and weakness in those that are in occupations that require a lot of gripping, vibrating tools, keyboard work, and repetitive wrist and hand movements.
Contents
Muscles of the forearm
Benefits of
stretching the forearm
The stretches
Muscles of the Forearm
Superficial Extensors
Extensor Digitorum
Extends fingers II-V
Extensor Digiti Minimi
Extends fifth finger
Extensor Carpi Ulnaris
Extends the wrist and helps to adduct it
Superficial Flexors
Pronator Teres
Pronates the forearm
Flexor Carpi Radialis
Flexes the wrist and helps to abduct it, synergist in elbow flexion
Palmaris Longus
Weakly flexes the wrist
Flexor Carpi Ulnaris
Flexes the wrist and helps to adduct it, stabilizes wrist during finger extension
Deep Extensors
Abductor Pollicis Longus
Abducts and extends thumb, abducts wrist
Extensor Pollicis Longus
Extends thumb at metacarpophalangeal joint
Extensor Pollicis Brevis
Extends thumb at metacarpophalangeal joint
Extensor Indicis
Extends the second finger
Deep Flexors
Flexor Pollicis Longus
Flexes interphalangeal joint of thumb, also flexes wrist
Flexor Digitorum Profundus
Flexes wrist and distal interphalangeal joints
Intermediate Layer of Flexors
Flexor Digitorum Superficialis
Flexes middle and proximal phalanges in fingers II to V, also flexes wrist
Deepest Layer
Pronator Quadratus
Pronates the forearm
Supinator
Supinates the forearm
Lateral Group
Extensor Carpi Radialis Brevis
Extends the wrist, helps to abduct it
Extensor Carpi Radialis Longus
Extends the wrist, helps to abduct it
Brachioradialis
Flexes the elbow, assists to pronate from the supinated position and supinates from the pronated position
Benefits of Forearm Stretches
The benefits
- Maintain a balance between the length of the flexors and the extensors -Muscle imbalances can result in overuse injuries, tendonitis, tenosynovitis, and bursitis
- Maintain mobility of tendons within and around the wrist and forearm - In the wrist there are a lot of moving parts. Stretching prevents adhesions amongst these tendons if inflammation is introduced through microtrauma or macrotrauma
Forearm Stretches
Wrist Extensors
Since the wrist extensors (extensor carpi ulnaris, extensor carpi radialis longus, extensor carpi radialis brevis) originate from above the elbow you must straighten your elbow in order to lengthen these muscles fully. With your elbow straight and palm facing down toward the floor use your other hand to pull your other hand down and out.
Wrist Flexors
Since the wrist flexors (flexor carpi ulnaris, flexor carpi radialis) originate from above the elbow you must straighten your elbow in order to lengthen these muscles fully. With your elbow straight, palm facing up, use your other hand to pull that hand down toward the floor.
Thumb Extensors/Abductors
Hold onto your thumb firmly with your other four fingers. While keeping your wrist in a neutral position, turn your wrist down toward the floor.
