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.
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.
5/18/2015 01:39:44 am
Thank you Susan! This exercise looks amazing. I can see that this will be a good addition to my other exercises for my neck and shoulders. It looks like it will especially help with the tension in my arms from carrying my 17 lbs baby around all day.
5/23/2015 03:01:41 am
Thank you, Susan! Your posts are always amazing! I appreciate your taking the time to share your knowledge and help all of us to feel better in our bodies.
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