Arm, Forarm & Hand Stretches

Arm, Forarm & Hand Stretches

Target Muscle Goup Description & Cues Start Position Finish Position
Biceps
Biceps Stretch
 
-Start standing with your arms out at your sides.
-Turn your thumbs down as far as you can
-Pull your arms back until you feel a GENTLE stretch in the biceps
 
-Hold for 30 seconds to 1 minute
Triceps
Triceps Stretch
 
-Start standing
-Bring your arm up over your head and bend your elbow so your hand is behind your neck
-Use the other arm to GENTLY pull your elbow toward your head until you feel a stretch in the triceps
 
-Hold for 30 seconds to 1 minute and repeat on opposite side
 
 Forarm Flexors and Extensors
 Forarm Extensor Stretch
 
-Keep your arm straight at the elbow
-Use your opposite hand or a wall to flex your wrist until you feel a GENTLE stretch in the forarm
 
-Hold for 30 seconds to 1 minute, repeat on opposite side
 
Foram Flexor Stretch
 
-Keep your arm straight at the elbow
-Use your opposite hand or a wall to extend your wrist until you feel a GENTLE stretch in the forarm
 
-Hold for 30 seconds to 1 minute, repeat on opposite side
Forarm Extensor Stretch
Forarm Flexor Stretch
Forarms
Pronator Quadratus,
Supinator
Supinator Stretch
 -Bend your arm at the elbow and keep your elbow stationary
-With your palm facing away from you, make a fist
-Use your other hand to push the fist away from your midline until you feel a GENTLE stretch in the forarm
 
-Hold 30 seconds to one minute, repeat on opposite side
 
Pronator Stretch
 -Bend your arm at the elbow and keep your elbow stationary
-With your palm facing you, use your other hand to turn your hand toward your midline until you feel a GENTLE stretch in the forarm
 
-Hold 30 seconds to one minute, repeat on opposite side
Supinator Stretch
Pronator Stretch
Forarms & Hands
Forarm & Hand Stretch
 
-Bring your hands together in front of your chest, palm to palm. You can point your fingers up or down depending on comfort
-Press your fingers and palms together until you feel a gentle stretch in the palms and fingers
 
-Hold for 30 seconds to 1 minute

 

 
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