How to strengthen your forearm muscles

To follow on from the other week's blog on forearm pain, this week's blog is on strengthening our forearm muscles.

Forearm Extensors

These muscles are located on the back (posterior) forearm and are used to extend (bend away) your wrist. The extensor muscles (not all) use a common tendon to attach to the outside of your elbow. 

Exercise

- Rest your forearm on the table, with your wrist facing down

- Keep your shoulders and wrist relaxed too

- Make a fist

- Bend your wrist back towards you

- Relax your wrist back down on the table

- Repeat this 10x

Forearm Flexors

These muscles are located on the front (anterior) of your forearm. They are used to flex (move your wrist towards you). The flexor muscles (again not all) attach to the inside of your elbow (not all) via the common flexor tendon. 

Exercise

Rest your forearm on the table, with your wrist facing up

Keep your shoulders and wrist relaxed too

Make a fist

Bend your wrist back towards you

Please seek medical advice if pain is produced by these exercises and if further assistance is required.