 There are many muscles that make up the forearm. The pic on the left is the superficial layer of the back of the forearm. The pic on the right shows the deep layer of muscles on the back of the forearm. | Did you know that there are 20 muscles within the small real estate of the forearm? That's a lot of muscle packed into a little space. The forearm is divided into 2 compartments: anterior (front) and posterior (back). Generally the anterior compartment (8 muscles) flexes the fingers, the wrist, and pronates the forearm. Pronation is the internal rotation of the forearm resulting in the palm moving down or back. The posterior compartment (12 muscles) generally extends the wrist and fingers, and supinates the forearm. Supination is the external rotation of the forearm resulting in the palm moving up or forward. Think of all of our daily tasks, sports and workouts that require forearm activation: computing, gripping, holding, lifting, turning. pulling, pushing, reaching overhead, etc. Repetitive movements and forearm tension can lead to stuck tissues, decreased blood flow and less motion to the fingers, wrists, elbows, and even the shoulder. Eventually, this may lead to pain.... Do yourself a favor and spend some time to improve the health of the tissues in the forearm, and feel good while you are at it! Below I share with you a self release to the forearm using 2 rubber balls, and a couple simple exercises to improve the mobility of the shoulder and shoulder girdle. |
Myofascial release of the forearm
Exercises for shoulder mobility
Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT. Helpful tips and other self care strategies can be found at www.alignforhealth.com.
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