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.

Here's a video

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