How to Relax Your Forearm Muscles

Co-authored by Joel Giffin, PT, DPT, CHT and Janice Tieperman

Last Updated: April 28, 2024 References

If you’re suffering from tight, sore forearms, you’re definitely not alone, especially if you do a lot of typing.^{[1]
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Mayo Clinic
Educational website from one of the world's leading hospitals

Go to source} Not to worry—there are plenty of stretches and massage techniques that can provide you some relief. Here are a few ideas to help you get started!

1

Push your wrist forward.

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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.^{[2]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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2

Stretch your forearm with your palm facing up.

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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.^{[3]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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3

Rotate your wrists.

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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.^{[4]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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4

Try a round of table top stretches.

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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.^{[5]
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- If you don’t get a good stretch at first, shift your weight forward a little bit more—this should do the trick!

5

Interlace your fingers.

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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.^{[6]
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- 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.

6

Hold your hands together.

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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.^{[7]
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7

Flex your muscles.

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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!^{[8]
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8

Grab a massage ball.

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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!^{[9]
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- 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.^{[10]
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Expert Q&A

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Question

How can I relieve carpal tunnel syndrome pain in my forearm?

Joel Giffin, PT, DPT, CHT
Physical Therapist
Dr. Joel Giffin is a Doctor of Physical Therapy and the Founder of Flex Physical Therapy in New York, New York. With over 15 years of experience as a Certified Hand Therapist (CHT), Dr. Giffin treats the whole body and specializes in rehabilitation of the hand and upper extremities. He has treated Broadway theater performers backstage at shows such as The Lion King, Sleep No More, Tarzan, and Sister Act. Flex Physical Therapy also specializes in occupational and pelvic floor therapy. Dr. Giffin earned his Master’s degree in Physical Therapy with honors from Quinnipiac University and received his Doctor of Physical Therapy (DPT) degree with distinction from Simmons College. He is a member of the American Physical Therapy Association and the American Society of Hand Therapists.

Joel Giffin, PT, DPT, CHT

Physical Therapist

Expert Answer

Turn your palm up towards the ceiling and use your other palm to massage your forearm. You can sometimes push on a tender or tight spot and then make a little bit of a fist with the painful side to activate those muscles. You could even make a little bit of a fist and flex your wrist up in order to activate those muscles as you push with the opposite thumb into that tight spot.

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