How to Relax Your Forearm Muscles

Push your wrist forward.

This gives your outer elbow and forearm a good stretch. Hold your right arm out in front of you, keeping your palm turned down. Then, use your left hand to pull your right hand toward your right wrist—this should create a nice stretch along the outside of your forearm, as well as the outside of your elbow. Hold this stretch up to 30 seconds, and then switch arms.

Stretch your forearm with your palm facing up.

This is another great stretch for both your forearm and elbow. Extend your right arm out in front of you, flipping your palm upward. Pull your right hand backward—you should get a good stretch along both your elbow and forearm. Hold this position for up to 30 seconds, and then try it out with your other arm.

Rotate your wrists.

Rotating your wrists can help boost blood flow to your hands. Hold your arms out straight, clenching your hands into fists. Rotate your left wrist counterclockwise and your right wrist clockwise. Then, reverse the stretch so both your wrists are rotating inward. Do each exercise for a few seconds to give your forearms a nice stretch.

Try a round of table top stretches.

Table top stretches help stretch your wrists and forearms. Find a short, flat table or other surface that you can comfortably stand over. Place both hands down, with your palms touching the flat surface. Lean forward a little bit, creating a nice stretch along your wrists or inner forearms. Then, shift your weight to the left and right to make the stretch extra dynamic. If you don’t get a good stretch at first, shift your weight forward a little bit more—this should do the trick!

Interlace your fingers.

Lacing your fingers gives your forearms a great stretch. Hold both arms out straight, turning your palms outward as you go. Then, stack 1 wrist on top of the other, so your palms are touching. Lace your fingers together, and pull both your hands backward. Hold this position for several seconds; then, repeat the stretch by flipping your arms. Try to keep your shoulders relaxed throughout this stretch. For example, if your left arm is on top of your right, you’d pull your hands to the left during the stretch.

Hold your hands together.

The prayer stretch gives your forearms a nice stretch. Hold your palms together beneath your chin, with your fingers pointing upward. While keeping your hands together, gradually lower both hands toward your waist. Keep lowering your hands until they reach the waistline. Feel free to do this stretch up to 4 times, performing each rep for about 15-30 seconds.

Flex your muscles.

Flexing your muscles is a great stretch for your whole arm. Lift and flex both your arms, with your forearms perpendicular to your upper arms. Hold this pose for about 8 seconds, and then relax. Your arms should feel really loose and relaxed once you’re done!

Grab a massage ball.

Target your forearm pain with a massage ball. Lay your left forearm flat, with your palm facing down. Set a massage ball along the end of your left forearm, near the crease of your elbow, placing your right hand on top of the ball. Then, shift your weight into the ball through your right hand. Move the ball slowly, guiding it slowly down your forearm. Keep moving the massage ball until you reach your wrist—then, feel free to switch arms! Try to keep your arm face-down during this exercise. Feel free to hold and rotate the ball along any sore spots. You can use a tennis ball instead of a massage ball.