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zakruti.com » Sport, fitness, workout » Jeff Cavalier
How to Fix Forearm Pain and Tightness (QUICK STRETCH)

How to Fix Forearm Pain and Tightness (QUICK STRETCH)

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Rating: 4.0; Vote: 1
Forearm pain and tightness are one of the most common issues facing pro athletes, weekend warriors and desk jockeys alike. In this video, I show you one of the fastest and easiest forearm stretches you can do to address the tightness and pain often felt on the top side of your forearms. By addressing the brachioradialis and forearm extensor muscles in one stretch, you will be able to start seeing relief in this often tight and sore area. To start it is beneficial to understand why the top side of your forearms is a frequent source of pain and tightness. You don-t have to look much further than the position that we keep our hands, wrists and elbows most of the day. If you sit at a computer, or you drive many hours to and from work, or even if you just like to text a lot, you are going to start developing adaptive shortening of the muscles of the forearm. Your forearms will tend to be in a slightly supinated position and your elbows will be rarely if ever fully straightened. On top of that, your wrists will likely be bent backward into a little bit of extension as well. The combination of these three movement patterns makes it very easy, and common, for the muscles that extend the wrist, flex the elbow and supinate the forearm to get tight. In order to properly stretch your forearms and start getting rid of this pain however, you will need to actively start adding stretches into your daily routine. The simplest way to understand what movements are needed to perform the forearm stretch properly is to think about what motions you need to undo. Knowing by now that you need to reverse wrist extension, elbow flexion and forearm supination gives you the blueprint to what you need to do. Perform the stretch shown in this video to flex the wrist, extend the elbow and pronate the forearm. You can do this by placing the back sides of your hands together with your elbows straightened and your arms extended out in front of your body. If you want to stretch the left forearm at this point you will place it over the right arm and then clasp your fingers together. Here you will use your right hand to pull your left wrist into a bent or flexed forward position while twisting the arm into pronation or a palms down position. Hold this stretch for 20-30 seconds and repeat for a total of 3-4 times each arm. Don-t be afraid to perform this stretch multiple times throughout the day, especially if you spend a great deal of time doing the activities that I mentioned above. After a couple weeks of doing this, you should feel a sustained relief of your symptoms. In the short term, you may feel an instant relief of tightness just after doing it a few times. For a complete workout program that addresses the most common imbalances caused by improper training and starts training you like an athlete, be sure to head to and get the ATHLEAN-X Training System
Date: 2022-04-22

Comments and reviews: 10


Have you or anyone ever heard of someone that woke up feeling great. Did a few emails, played guitar for 10 minutes, put a bowl in the microwave for one minute, and went to take it out and the bowl fell to the floor and shattered. I thought that was odd, went to start picking up the pieces and noticed my hand was 100% anesthetized. It was completely asleep and without feeling. I have never had an issue before. I have been to 4 doctors, ER, 2 hand surgeons that were seperated by a neurologist. X rays show no problem, MRI revealed -No significant findings- aftter reading the report it stated no nerve issues, no bone issues, a mild edema in the muscle, no tendon issues. An EMG revealed current could not travel through median nerve. My hand did get significanlty better after about 8 hours but has not gotton any better since then. I and move pink, ring finger, middle a little bit, not index finger or thumb. I am in no pain. But my brain cannot get my hane to make a fist. It's been 2 months and I'm starting to get worried. Just looking to see if you have ever come across this and perhaps can point in the right direction of Dr. physical therapist or a fix of your own thank you.
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works like magic, i just started ring calisthenics on thursday for the first time ever. the next day my arm was stuck in an L shape and hurt so bad. today is saturday and it still hurts some. but with your video, the its like magic the pain is almost completely gone. thank you so much! do you have similar stretches for other body parts like the legs or anything? thanks again for sharing this life saving move. feel so much better
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Thank you so much man! I know this is 5 years old but having watched ten different videos this morning to try relieve my inner forearm pain after sleeping funny and doing some heavy workouts this has exactly loosened my forearms up I can now begin to even move them it feels so much better! Any advice on how long to do it and how many say reps? I done it for 30 seconds 3 times? Would you recommend something different.
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I had forearms and wrist pain when I started lifting heavy, I took some rest days and bought wrist support to tackle it but it seems my left forearm is hurting when I press that specific area and it hurts every time I pick up weights, this forearm pain is there since 1-2 months, is anyone else facing the same issue? will this stretching help me?
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Thank you so much ive suffered pain 1 month ive used muscle gels given it heat put ice on it its been so difficult even lifting ive done this a few time in 24 hours and honestly i feel so much better i couldnt help not leave a message but bro your a life saver and thank you so much for the video and help
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and the other side, when doing pullups and planche training. How do you stretch it? after finishing planche training on parallels, my forearms are done one each exercise. I have to keep the hands-on after exercises for 5-10 sec to release that pain. I cannot do the muscle-ups cause of pain.
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I just started lifting and my forearms was hurting so badly and I came across this video and just stretched it for 30 seconds and now I can easily stretch my forearms. It still hurts a little I feel but much much much better. Its definitely a magic! Thank you Jeff!
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I just did this last night and again this morning then went to the gym today and lifted 100lb DB with relative ease and control but most importantly no pain. I haven't even looked at the 100lb DB in maybe over a year. Thanks, Jeff you saved my gains!
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Ngl when i started doing this i barely felt the stretch i was like this shi cap bruh but when i extended my arm there was no pain - i ded thought this was normal so i waiting for bout 2 days but it felt the same so i searched it up thx man
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I have some lump in the muscle outside of my left forewarm when i flex it. Kinda just woke up with it being stiff. dunno what to do, tried ice but it made it stiffer. I can barely do this cause my forewarm doesnt want to flex.
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