How to Stretch a Forearm

Carpal tunnel syndrome can be quite painful. For people who work heavily on computers, consistently aggravating the nerves and muscles surrounding that area seems unavoidable. Here are some tips on how to stretch your forearm to help relieve some of your carpal tunnel syndrome pain.

Difficulty: Moderately Easy

Instructions

1. Hold your arm out in front of you, palm down.

2. Raise your wrist so that it is perpendicular to your arm. At this point, you'll feel a slight stretch in the forearm. If you have a limited range of motion because of the carpal tunnel syndrome, this may be enough of a stretch for you.

3. Place your other hand on the tip of your fingers and gently bend them back. Some muscles in your forearm run as far as your elbow to your fingers. This additional pressure will enhance the forearm stretch.

4. Hold this position for 30 to 60 seconds to complete the forearm stretch.

5. Repeat this stretch with your other forearm.

Tips & Warnings

• You may also perform this stretch with your arm and palm facing up if it is more comfortable for you.
• Add other stretches to your routine to help combat the pain of carpal tunnel syndrome. See a physical therapist and have them create a plan for you.
• Try icing your hand at the end of a particularly long day (especially if you've been typing.) This will help reduce any swelling inside the hand.
• If your pain worsens or becomes sharp in nature, seek the advice of a doctor or physical therapist.

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