Forearm Pain? STOP STRETCHING (Do These 3 Exercises Instead)
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- Опубліковано 7 тра 2024
- Ready to solve forearm pain? These 3 unique exercises will help balance your forearm muscles and release tissue tension.
But whatever you do, stop stretching. It only helps the tissue that is already pliable. Instead, start with the ASMR from the first exercise. It breaks up scar tissue and knots in your muscles, improving pliability.
We get forearm pain from activities like desk work and extended periods of looking at our phone screens. It also comes from time at the gym or playing grip sports like tennis, golf, and racquetball.
After improving the tissue quality, focusing on increasing strength and range of motion will restore balance between the muscles that flex and extend your wrist and elbow.
As a quick reminder for these forearm exercises, ASMR should “hurt good,” and changing the pressure when you’re working a well-muscled area versus going over a joint like your wrist is okay. In the third exercise, make sure to keep your fingers straight and flared, as well as your elbow straight. But don’t overextend if you’re hypermobile!
After Coach E demonstrates the exercises, stick around for his tips on what everyday actions prolong forearm pain and how to correct it.
Click those like, subscribe, and notify buttons to stay up-to-date with near-weekly exercises. If you found these helpful, you can get more exercises like them FREE in our ROM Coach app.
IN THIS VIDEO
00:00 - Intro
00:32 - What causes forearm pain?
01:15 - Why is stretching not recommended
THE EXERCISES
03:01 - ASMR: Forearms
05:50 - FF-EF Elbow CAR
08:35 - Wrist Extension ERE
10:55 - Tips to prevent forearm pain when working out
11:50 - Next steps
RESOURCES AND LINKS MENTIONED
Fix Golfers and Tennis Elbow Pain FAST with these 4 Unique Exercises: • Fix Golfers and Tennis...
Get on the Elbow Pain Solution waitlist here: www.precisionmovement.coach/e...
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Спорт
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
Had a nagging pain in my left forearm for a few weeks and after doing these exercises, they literally disappeared. Will keep doing them.
Yusssss!!!!!
I'm so excited to try these. 2 months is too long to be feeling this
Just wanted to stop by and say thank you. I can’t afford weeks of physio and this is making a huge difference. Cheers!
You are so welcome!
Thanks for stopping by and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I’m a rock climber and I’ve been plagued by pain from the hand to the shoulder. Performance had sunk for a bit, but these videos have helped get back to optimal. Thank you so much.
Any pain that keeps you from doing the activities that you love sucks. Thanks so much for trying out the exercises and keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoachI have pain or numbness something like that in my supination forearm muscles when do push up how to fix it
@@hasnen1479 did you try out the exercises?
- Coach Joshua, Team PM
@@PrecisionMovementCoach which one?
@@hasnen1479 the ones in this video...
This therapy worker perfectly to erase the considerable pain and restricted movement I was experiencing from a flexor pronator strain. Working the muscle hard with your thumb, to the point of big discomfort, is the trick. I performed the full series of exercises three times over 8 hours and saw significant improvement within one day. Thanks very much for posting this video!
You are so welcome and we can't thank you enough for trusting us to help guide your efforts :)
- Coach Joshua, Team PM
Thanks so much for sharing. Feeling relief already.
Nice work!
Transformative! Thank you thank you for teaching us these exercises. I'm an illustrator and rely on my forearms as a tool, and the tightness and pain was disrupting my workflow. The standard wrist stretches were NOT working and now I know why. Give yourself some TLC with this video!
Thanks for watching and for trying it out.
We are happy to help you to keep illustrating :)
- Coach Joshua, Team PM
This great. Exactly what I’ve been missing for years. Thanks!!
Our pleasure!
Fantastic video. Extremely informative and easy to follow. Thanks so much for doing this! My forearm is pretty painful from the gym - I'll be following these tips on this guide and hopefully get things straightened out! Thanks again!
Please do!
Let us know how it goes :)
- Coach Joshua, Team PM
Can't believe this working so fast! Thank you very much, I can't believe it, you are a life saver.
Thanks for trying it out.
We are so happy it worked :)
- Coach Joshua, Team PM
Thank you so much! I immediately felt a bit better!
Yay!
Exaclty what i needed ,thanks sir ❤
Happy to help :)
Not an expert in this field but after watching the entire video it made perfect sense!
I tried all the exercises and already feeling relieved from my pain! You're the Man! Thanks for sharing this!
That is so great to read and exactly what we want to happen.
Your comment validates our efforts so many thanks :)
- Coach Joshua, Team PM
Dear Mr. Wong, you are amazing, Thank You for the detailed video and your hard work.
God Bless You 🙏
Thanks for that :)
Thank you coach E! I had right forearm anterior tendonitis. My wrist was also tender. I had immediate relief after doing the ASMR and exercises. I did this twice a day. Within a couple of days my tendinitis cleared up. I am AMAZED!
You are welcome and thanks for trying it out :)
Thank you! I am a massage therapist, and had gotten lateral epicondylitis with only pain at the elbow. That then started radiating to the bicep and top of forearm. I finally got the bicep pain to subside with K taping, stretching, massage, and scraping. and just have the pain on the top of the fore arm at this point that I cannot seem to alleviate. Just using your techniques once I could feel the stretch in the muscle with the unique exercises. I will continue this a few times a day. I need my arms to work for massage therapy. Lol.
So happy to read that and keep us posted on your progress :)
- Coach Joshua, Team PM
Hi 👋 Massage therapist here too, and I joined a new rock climbing gym. My forearms are wrecked, and I can't have that, nope. These techniques helped almost immediately. Awesome.
Absolutely brilliant video 👍
Thanks for the visit!
You are awesome,one of the best I saw😊God bless you and many thanks and good wishes in your life&work
Thank you so much 😀
thank you so much for this therapy tips. I have been in pain to my right hand for over a month now and this really helpful for me
That's great to read.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Excellent. Did it just once and felt immediate improvement. Thank you. 👏👏
Awesome!
Keep up the good work, these exercises are perfect for forearm pain ❤
Will do!
Thanks for watching, trying them out, and commenting.
Keep us posted on your progress :)
- Coach Joshua, Team PM
amazing.. i cant believe his forarm flexor exercise worked.. i instantly felt relief. thank you for spending the time to make this video.
Our pleasure!
Day 1 of your suggestions. So far, so good for this arthritic senior.. great presentation and style
hello, how u r doing now sur ? should i give it a try
Hi and sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
appreciate this video! immediate pain relief!! Thank you!
You are welcome and thanks for trying it out and commenting :)
Thank you so much Sir ❤
Most welcome :)
this video helps to end my forearm pain ❤️❤️ thank you 🙇🏻♀️
Yay!
You are welcome and thanks for trying it out.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Oh shit this actually helped. Thanks! I had forearm splints but the FF-EF section definitely helped.
Yay!
Thankyou.. It really works❤
You're welcome!
Thank you, very effective 🙏
:)
Thank you so much for sharing these exercises! I have only been doing them for one day and it has helped with my tendonitis tremendously!!
Wonderful!
Thank you so much! My pain is from driving a lot. This helped!
You are welcome and happy to help :)
He Coach E, I work out at the gym regularly and have had pain in my right elbow and your 3 exercise program helped me identify a knot on the back of my arm lower tricep area. I thought I was pretty good at figuring these things out however, I was stumped on this one. It was instant relief! Thank you for this great video, Cheers!
You are so welcome and thanks for trying it out :)
- Coach Joshua, Team PM
Very nice, exactly what I was looking for. thx :)
Thanks for watching :)
Thank you very very much for this video.
You are very welcome :)
Thank you, ver informative - I have discarded the initail techniques I was shown
You are welcome and thanks for trying it out :)
Coach Wong. You had me at, posture, tuck the chin and breathe.
I've subbed.
Back in massage school I'd hear, Don't crush the carpals. Don't touch the spine.
You are refreshing.
I'm retired but I garden using the forearm and wrist plus I research all the time. Glad I found your channel. Precision is key. Thank you Precision Movement
Thanks for the sub!
We are so happy that you found us :)
I have been suffering from this pain .thank you for these tips.👍🤗
You are welcome and sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
@@PrecisionMovementCoach feeling very well.
Unbelieable been doing PT for 3 weeks now, atleast 6 sessions. Dry needling, everything. This brought the most relief in elbow tendonitis after only one session. Thank you!
Wonderful
Thanks for trusting us to guide your efforts. We are so happy that it helped.
Try out the exercises 2 - 3 times weekly for 4 weeks and send a report.
We look forward to reading about your progress :)
- Coach Joshua, Team PM
Thank-you!
You're welcome!
Thanks, so right for me.
Perfect!
You are amazing. Thanks a lot
Happy to help!
Thank youbso much, i got hurt by deadlifting. Your exercises have really helped me a lot to alleviate my forearam pain
Yay!
Nice! Much thanks.
Our pleasure!
This video really helps! I was unable to do proper push-ups and hand-stands over six months. Thought I was having issues with my wrist and didn't realize it was my forearm along. Now the pain is at 2 in a scale of 1 to 10. Cant wait to go back into calistenic training again.
THANKS SO MUCH!
Yes!
So happy to read that and thanks for sharing :)
- Coach Joshua, Team PM
Legend mate, I've subscribed...
Thanks!
Thank you bro!!!
Happy to help :)
I normally have chronic pains starting from lower back, up to scapular, rear delt, triceps, and finger extensors for the upper body and down to glutes, itb all the way down to ankles. After exercising follow your guide on weak psoas, and weak glutes, now I’m getting better with lower back pain. Thank you so much, thats help a lot. Now I’m trying to exercise to correct my other weak/tight muscles. Please keep up your excellent work.
Yes!
You just made our day :)
- Coach Joshua, Team PM
WOW! relief in one session. Thank you!!!!
Nice!
How often should I do these exercises? @@PrecisionMovementCoach
2 - 3 times per week :)
Thank you. For the vid
No problem!
I work as a heavy mechanic for over 30 years and i do go to the gym. This help so much . Thank you sir!
Great to hear!
Try them out 2 - 3 times weekly and send a report in 4 weeks.
Talk to you soon :)
- Coach Joshua, Team PM
Good. Very helpful!
:)
lovely moves!
Thanks!
Goated video, thank you sir 🫡
Appreciate it :)
Thanks!
No problem!
Thanks for the support :)
- Coach Joshua, Team PM
Thank you for this, this is exactly what I was looking for. I'd type my story but my forearm hurts from doing literally everything you said causes this 😄
Glad it was helpful!
Thanks!😊
You're welcome!
Thanks for the support :)
Let us know if you ever have any questions!
- Coach Joshua, Team PM
Excellent , awesome exercises for windsurfers and kite surfers !
No doubt :)
The best in the business!
:)
Does this routine help with radial tunnel syndrome?
@@alishaer2756 yup :)
This worked for me 🎉
Well done!
Thanks for sharin☺️☺️☺️ this is what im looking for!!because my work need alot of hand job my hands always in pain😔😔😔
You’re welcome 😊
I had pain in my right hand elbow forearm mussle. I did this, and i can't thank you enough . I will do this daily. Good bless you
Brilliant!
Thanks for trusting us to guide your efforts.
We really appreciate your comment.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
These exercises provided incredible pain relief from tennis elbow! More relief than the visit to a physical therapist!
Amazing!
Thanks so much for sharing that.
We really appreciate you stopping by :)
- Coach Joshua, Team PM
Thank you.
You're welcome!
Been having a forearm pain for around a year. Did the workout on a video and my forearms feel amazing. Definitely going to do it daily.
Yusssss!
Thanks for trying it out and reporting back.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
This has been very helpful in alleviating some of the pain in my forearm. It feels like a rubber band inside my arm when I rotate my wrists in the last part of your video. I'm hoping this is helping long term.
Hi!
We are so happy that you've found relief for your forearm pain through these exercises. It's truly rewarding to know that you're experiencing benefits from our techniques. Thanks for the trust.
The sensation you're describing, like a rubber band inside your arm during wrist rotation, is a common indicator that the exercises are engaging the targeted muscles effectively.
By incorporating these exercises into your daily life, you're not only addressing the immediate discomfort but also working towards long-term improvement and resilience.
Let us know if you ever need more support :)
- Coach Joshua, Team PM
Im gonna do all of these for a week and see how it goes
Thanks man
Yes!
Let us know how it goes :)
- Coach Joshua, Team PM
Thank you
You're welcome!
Great video. I have some bad pain in foremans from playing ice hockey again after not playing for over 20 years. I've tried stretching, towel wrist rotation. All seemed to make it worse. Just doing these for 1/2 hour and I've seen improvement. From it hurting to lift a gallon of milk to much less main. Thank you!
You can do it!
We really appreciate you stopping by to check out the exercises.
Let us know how it goes :)
- Coach Joshua, Team PM
Hello, ty for the video. I’m awaiting neck X-ray result from my primary before more treatment. About a month ago I had neck pain that radiated to a dull arm pain around my forearm. The neck pain was moderate pain while the forearm was very minor. Within the last week, the roles switched and now my forearm (top just below elbow) and the ulna? Are in moderate pain while the neck is minor.
I can do some of these stretches among others like nerve gliding but my pain occurs when the left arm is extended or even hanging down when it’s on the side. Any idea or what I should be doing to relieve this pain. Thank you
Thank you. The forearm really hurts but this helps.
So happy to read that!
I stupidly forgot to warmup my Forearms before going into ohp. Ive been in constant pain for the past 2 days. I couldn't even ball a fist but now i can thanks to this video
Ooooooo....we have all been there.
Thanks for trying it out. How are you now?
- Coach Joshua, Team PM
I work on the computer all day and then I also game a lot. I've done stretches for a long time as recommended and I always felt like it made things worse. Going to try this daily and see how things go but felt pretty good the first time!
Thanks for sharing! You won't regret being relieved through my videos :)
Really good video! You mentioned “golf” at the beginning of the video. Yesterday, after my 1 hour class, my whole arm ( not just the forearm) was with a slight pain. Will these exercises help upper arm pain?
They are a good start.
Also, check these out:
ua-cam.com/video/7YRDP2tm4g4/v-deo.html
ua-cam.com/video/D9pAwlPzl-k/v-deo.html
- Coach Joshua, Team PM
It really help
Yes!
Very good video. It's interesting that I remember seeing a doctor on UA-cam who was showing people how to do those ineffective stretches for carpal tunnel, whereas what you are showing us actually seems to work. Lol. Good job dude!
Glad it was helpful!
Thanks for trusting us to guide your efforts.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Wow within 30 Seconds pain relief 😮💨 wow. The first exercises wow.
Great job!
This reduced the pain instantly. Thanks a lot! Would you recommend doing this routine daily?
Yes, definitely.
Glad it helped :)
@@PrecisionMovementCoach how would you suggest approaching exercises that are taxing on the forearms, such as pull ups, bent over rows, lat pulldowns etc.? My forearms are always the limiting factor in these exercises and they always give me forearm pain for days after.
Check this out next:
ua-cam.com/video/YFz3cZOHuNY/v-deo.htmlsi=6d_0Kp1tfxB75Jh6
- Coach Joshua, Team PM
Tank u!
:)
Hi. I just found this channel. Been suffering from forearm pain for few years from weightlifting. Will definitely try what you've said, looks like it'll help more than the usual stretching ive been doing (which havent helped). What about "fat grips" for weights? Will that help with overactive forearm muscles?
Hi and sorry for the late reply.
How are you now?
The fat grips will make those muscles work more, which is great if you aren't in pain.
- Coach Joshua, Team PM
Hi thanks for the video. I just started lifting weights and have experienced forearm tightness when using dumbbells but no pain. However its not until I started doing pushups that I experienced forearm issues even when using pushup handles are there any preventative measure you would recommend?
Yes, absolutely do these exercises before you train.
- Coach Joshua, Team PM
Incredible! I’ve suffered with wrist pain from computers for over a decade. This is amazing
Glad it helped!
Thanks for trying it out and letting us know.
We are here if you ever need more support :)
- Coach Joshua, Team PM
It’s work 🙏🏻
Thanks for trying it out!
Keep us posted on your progress :)
I used to play arm wrestling so suddenly pain started in my bracheoradialis muscle and i tried everything and i was coming back agagin and again but these exercises really helped
Thankyou ✨
That's awesome.
Now you can go back to breaking other people's arms.
We feel good about that.
- Coach Joshua, Team PM
This is miracle
:)
Felt my forearm stain playing tennis. So I'm trying these great techniques...THANKS!
Let us know how it goes :)
I HAVE SUBSCRIBED. Thank you very much I got relief from my Left forearm pain thats plauged me for days, I also have chronic pain in my wrist do you have any thoughts? I also have pain in the bicep I feel it when I do the twisting exercise.
Thanks for the subscription!
The Elbow Pain Solution program can help you to make more progress. Read about it here:
www.precisionmovement.coach/elbow-pain-solution-yt
Check that out and let us know if you have any more questions :)
- Coach Joshua, Team PM
Great routine that looks like it may address some chronic tightness and overuse. How often to do this routine? 3X/week? Every other day? Thanks. Also enjoyed your shoulder routine. Now incorporated into my warmup.
Thanks for watching and 2 - 3 times per week is sufficient :)
@@PrecisionMovementCoach Thanks!
Hi Coach Wong, I recently started following your channel. Do you have any recommendations/videos on pain/rigidity on one leg, inner tight. I injured my inner tight while stretching before exercising 4 years ago, I thought it will to away by itself, but it has not and it's been restricting my movement ever since. I used to be very flexible but I lost it as I cannot move freely. And am scare to stretch my leg and make it worse....
This program can help:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
This looks great and is this an everyday if you can programme?
Glad that you think so.
2 - 3 times per week is sufficient :)
heyy, thank you so much for this video, I've been going fitness for the last six months regularly, however last month they started to hurt so much, and sadly i had to quit gym to not get worse and even though I went doctor nothing helps, and wondering when i could go back to gym because thinking and being so sad about that I'll loose all my improvement , maybe you could tell me,
thank so much
Wow that sucks.
Thanks for reaching out to us.
Did you try out the exercises?
- Coach Joshua, Team PM
Do you recommend using a hand grip strengthener and/or any weight exercises in addition to the weightless exercises demonstrated in this video for someone with already sore forearms typing and mousing all day?
Nope.
That will likely make things worse. You need to figure out how to program breaks into your work tasks so that you use those structures less.
- Coach Joshua, Team PM
I love the ASMR for forearms and lower legs. However my limbs are quite hairy and sliding my thumb across the hair (even against the direction of the hair) is quite painful as it pulls on the hairs. Apart from shaving them or oiling them up (neither of which I'll do) do you have any different techniques, or any tools that would be effective? Thanks!
Wear pants.
The pull up tip was useful
Glad you think so!
Hi, thanks the great job i'm from algeria i ve a problem in the levateur scapula i need your help
You're welcome.
Watch the first 6 videos here:
www.youtube.com/@PrecisionMovementCoach/search?query=levator
- Coach Joshua, Team PM
Thank you! Iv been looking for some help because I can’t afford a physical therapist to diagnose my injury. It’s in my anterior forearm near the elbow joint. It’s from frequent weight lifting and it’s aggravated by dumbell holding, Writing, and the slight bend when running.
I have been using a theragun for massage. Do you think this is helpful?
You are welcome!
The gun is overkill.
Focus on these exercises and consider doing the Elbow Pain Solution program:
www.precisionmovement.coach/elbow-pain-solution/
- Coach Joshua, Team PM
Hi - thanks for the video! If my problem is the brachial radialis in my upper forearm, is it recommend to still do ASMR for the other two areas? Also, would it be effective to use a TheraGun or just stick with a thumb?
Hey!
It's always a good idea to do ASMR on multiple areas. The theragun is overkill. This video can explain why:
ua-cam.com/video/bFZ76SwaVYs/v-deo.htmlsi=KDv4LeiNjUVPPZTn
Let us know if you have any more questions :)
- Coach Joshua, Team PM
I’m grateful for all of this, and I’m also curious. I started implementing these strategies 2 days ago, & my arm feels worse (more tender/sensitive) today. Is that just part of the healing process?
Hi!
Thanks for trying it out.
What you are experiencing is not uncommon but you should back off on the amount and intensity of the exercises the next time you do them.
Keep us posted on your progress :)
- Coach Joshua, Team PM
been exoeriencing pain fr 8months on my wrist and back of my right forearm due to working out and been off the gym for 8minths but still exoeriencing the pain,
yet to try this really hopimg this will work out....
I just tried this still my pain won't go away no ways I'm doing it wrong 😩 please I really need help with my arm what else can I do????
Hello again Coach E, I would like to know the frequency for doing all the shoulder and forearm exercises? Thank you!
Hey!
2-3 times weekly is sufficient :)
- Coach Joshua, Team PM
Thanks
When I have pain only on the outside of the forearm(extensors & brachioradialis), should I still do all of these exercises (for the other side of the arm) or only some of them?
Thanks so much for sharing!
Try them all :)
I had this pain for months. It started when I began exercising and training for pull ups AND also always carrying a ton of groceries in my right hand. I was worried i pulled or ripped something and needed surgery. I was losing hope because even after a month or so of not working out the pain came back immediately when I did 1 or 2 pull ups (with a band because I still can’t do them on my own). Thank you so much for this video. Will definitely post an update once I start doing these exercises today!!
You are so welcome and thanks for your trust.
Keep us posted on your progress :)
- Coach Joshua, Team PM