Forearm Stretches


Chapter 7

The Anatomy Of The Forearm

When looking at forearm stretches, the forearm itself is quite technical when it comes to all of the muscles. In order to deal with the movements of the elbow, wrist, and fingers, there are 19 muscles in the forearm.

The below is the muscles divided into an anterior compartment (flexors) and a posterior compartment (extensors), with the flexors having approximately twice the bulk and strength of the extensors.

Anterior (Flexors) Compartment

  • Superficial (first) Layer
    • Pronator Teres
    • Flexor Carpi Radialis
    • Palmaris Longus
    • Flexor Carpi Ulnaris
  • Intermediate (second) Layer
    • Flexor Digitorum Superficialis
  • Deep (third) Layer
    • Flexor Digitorum Profundus
    • Flexor Pollicis Longus
    • Pronator Quadratus

Posterior (Extensors) Compartment

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Forearm (Flexors) | Forearm Stretches

Forearm (extensors) | Forearm Stretches


Benefits To Forearm Stretches

Stretching helps maintain the flexibility of the flexors and extensors which is important in preventing overuse injuries such as tenosynovitis and tendinitis.


Forearm Stretching Exercises

Extensor Stretch

    Extensor Stretch 1 | Forearm Stretches
    Extensor Stretch 2 | Forearm Stretches
  • Extend one arm out with your elbow straight.
  • Use the other hand to grasp it at the side of the thumb and bend the wrist downward.
  • Hold the stretch for 20-30 seconds.

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Extensor Stretch (v.2)

    Extensor Stretch v2-1 | Forearm Stretches
    Extensor Stretch v2-2 | Forearm Stretches
  • Place arms at chest height with elbows bent and the back of your hands together.
  • With the back of each hand touching each other, raise the wrists till a gentle stretch is felt on top of the forearm and wrists.
  • Hold the stretch for 20-30 seconds.
  • Relax.

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Flexor Stretch

    Flexor Stretch v1-1 | Forearm Stretches
    Flexor Stretch v1.2 | Forearm Stretches
  • Hold the palm of one hand with the other hand, while keeping your elbow straight on the affected arm.
  • Pull your hand back gently to feel a stretch in the forearm.
  • Hold the stretch for 20-30 seconds.

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Flexor Stretch (v.2)

    Flexor Stretch v2.1 | Forearm Stretches
    Flexor Stretch v2-2 | Forearm Stretches
  • Place the fingers and palms of your hands together.
  • Lower your hands and spread your elbows apart as far as you can while keeping your palms together, until you feel a stretch.
  • Hold the stretch for 20-30 seconds.
  • Relax your hands.
  • When performed correctly, this exercise causes your wrists to bend back until you feel a stretch across your palms, wrists, and inner forearms.

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Pronator Stretch

    Pronator Stretch 1 | Forearm Stretches
    Pronator Stretch 2 | Forearm Stretches
  • Bend one elbow next to your body and place the other hand on the back of your hand.
  • With help from the other hand, rotate your forearm to bring the palm of your hand facing the ceiling until you feel a stretch in the forearm.
  • Hold the stretch for 20-30 seconds.
  • Maintain the position and relax.

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Supinator Stretch

    Supinator Stretch 1 | Forearm Stretches
    Supinator Stretch 2 | Forearm Stretches
  • Bend one elbow and place it next to your body.
  • Keep the palm facing down on the stretched arm.
  • Place the other hand above your wrist.
  • Rotate your wrist gently to turn it upwards until you feel a stretch in the forearm.
  • Hold the stretch for 20-30 seconds.
  • Relax and then repeat.

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  • Moore, K. L., & Dalley, A. F. (2006). Clinically Oriented Anatomy (5th ed.). Baltimore, MD: Lippincott Williams & Wilkins.
  • Nieman, D. C. (2011). Exercise Testing and Prescription: A Health-Related Approach (7th ed.). New York, NY: McGraw-Hill.
  • Sá, M. A., Neto, G. R., Costa, P. B., Gomes, T. M., Bentes, C. M., Brown, A. F., et al. (2015, Mar 29). Acute Effects of Different Stretching Techniques on the Number of Repetitions in A Single Lower Body Resistance Training Session. Journal of Human Kinetics , 177–185.
  • Sherwood, L., & Kell, R. (2010). Human Physiology: From Cells to Systems, First Canadian Edition. Toronto, ON: Nelson Education.