Shortened or overloaded muscles increase the risk of injury and reduce performance!
The positives of stretching have been known for ages, verified by a number of studies and many years of sports training.
As a reminder, here are some undeniable benefits
- Injury prevention and deeper perception of movements
- Maintain or increase range of motion and improve overall flexibility and performance
- Resistance of muscles and tendons
- Better muscle coordination and less muscle tension
- Faster regeneration
- Physical and mental relaxation
As an inspiration for quality stretching of the forearm muscles, we enclose some pictures.
In the positions shown above this text, you can stretch all the muscles of the back of your forearms. In each hand position, whenever possible, alternate the position of the whole arm, with your elbows turned in and then turned out.
In the positions shown below this text, you can stretch all the muscles of the front of your forearms. In each hand position, whenever possible, alternate the position of the whole arm, with your elbows turned in and then turned out. For even more intense stretching, you can try to clench your fists.
To complete the stretching of the forearm muscles, be sure to focus on stretching the muscles in external and internal rotation as in the picture below this text.
A very functional and simple compensation technique is the so-called myofascial correction. Simply it is a pressure effect on the structures of deeper tissues under the skin. The most accurate term is "killing, squeezing or rubbing" tired or otherwise strained places. In the picture below, we focus on the area of the carpal tunnel, which is heavily burdened by frequent and heavy work on the muscles of the forearms. Another functional technique can be "pulling" skin lashes so-called Kibler technique. Very popular and also more and more fashionable is the "rolling" of muscles with foam or another roller. In the introductory picture we used a Gripstick 😉
We recommend not to neglect these and other compensation methods. And of course also consult your physiotherapist or other professional.
A few recommendations on how to stretch you muscles
- Stretch only the worm muscles
- Make yourself comfortable and take your time
- During stretching, concentrate on a specific muscle as much as possible
- Stretching should not hurt, we may feel tension or reasonable discomfort, but not pain
- Stretch the muscle as relaxed as possible and proceed slowly
- Breathe smoothly while stretching the muscle
- Do not stretch sore and otherwise painful muscles