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4 Exercises to Reduce Forearm Pain

4 Exercises to Reduce Forearm Pain

November 05, 2020
By Jonathan Ebert, PT, DPT
American’s spend at an average of over two hours a day typing in front of a computer. Since the COVID-19 pandemic started, we’ve seen this number rise due to the changes in workplace and social distancing. Coupled with holding and carrying digital devices, driving, and other activities involving gripping, lifting and holding results in a lot of stress in the forearm and elbow. This stress results in excessive tension and damage to the connective tissue of our forearm muscles that attach to the outside of the elbow. Some of these muscles span in length from the elbow into the fingers. With typing, texting, and gripping repetitively done throughout the day it adds additional stress to the forearm and elbow.

To reduce and prevent forearm and elbow pain, here are four quick exercises you can use to keep your forearm and elbow healthy!

Rest Breaks

Be sure to set a timer for every 20-30 minutes for a quick rest break for your forearms and elbows. Rest breaks should be 2 minutes to complete stretching.
Forearm7

Wrist Flexion with Elbow Bent

  1. Gently push the top of the hand down toward the wrist.
  2. You should feel a pull/stretch along the back of the forearm into the elbow.
  3. Hold for 30 seconds. You can use a table to support the bent elbow.
Forearm5

Wrist Flexion Stretch with Elbow Straight

  1. Gently push the top of the hand down toward the wrist.
  2. You should feel a pull/stretch along the back of the forearm into the elbow.
  3. Hold for 30 seconds.
Forearm 1

Wrist Extension Stretch with Elbow Bent

  1. Gently push the palm of the hand back toward the wrist.
  2. You should feel a pull/stretch along the front of the forearm into the elbow.
  3. Hold for 30 seconds. You can use a table to support the bent elbow.
Forearm3

Wrist Extension Stretch with Elbow Straight

  1. Gently push the palm of the hand back toward the wrist.
  2. You should feel a pull/stretch along the front of the forearm into the elbow.
  3. Hold for 30 seconds.
Repeat on the opposite arm if able inside the same rest break. If not perform on the opposite arm the following rest break.

If you’re having any wrist or elbow pain, come see one of our expert physical therapists for a personalized assessment of your pain or discomfort.  We’d be happy to help you get back to what you love, pain free!

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Noticing some aches and pains while working at home?  Fill out this form and we will contact you to schedule a consultation appointment as soon as possible!



 

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Jonathan Ebert, PT, DPT
Jonathan Ebert, PT, DPT

Jonathan is a New Hampshire native, arriving in California in 2012. He enjoys going to the beach with his wife, running, and playing lacrosse. He is currently a member of a Southern California men’s lacrosse league.

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