The lengthening of the forearms is an essential practice often neglected by lovers of weight training. However, it plays a crucial role in the prevention of injuries, improving performance and recovery after efforts.
In this article, we will explore the importance of lengthening the forearms, the different techniques available, as well as practical advice to integrate these exercises in your daily training routine.
Why extend the forearms?
The forearms are used in many bodybuilding exercises, such as pull-ups, loops and extensions. A well -developed muscles is essential, but it is equally important to guarantee flexibility and mobility of the muscles and tendons.
Here are some reasons why the lengthening of the forearms is crucial:
1. Lesson prevention
Fashionable muscles can cause lesions such as tendonitis or wrist pain. These types of pain not only can damage your ability to train you, but they can also force you to dedicate time, influencing your progress.
Regular stretching helps to maintain a good size of the movement and therefore reduces the risk of injuries.
2. Improvement of performance
Flexible forearms allow better intake during exercises, which can improve overall performance. Whether it raises weights or perform resistance exercises, good flexibility in this area is essential to maximize resistance and resistance.
This can also help you perform complex movements better, such as the Olympic banks.
3. Recovery
After an intense training, the muscles must relax and recover. The contractions of blood circulation, which help to bring the nutrients necessary to the tired muscles and eliminate metabolic waste.
This can reduce muscle pain and improve the ability to train more frequently and more effectively.
4. Improvement of posture
The muscles of the forearm also play a role in stabilizing posture. An imbalance or tension in this region can cause posture problems, which can cause neck pain and back pain.
By pulling the forearms regularly, help to maintain a correct posture and reduce the risk of pain related to bad posture.
Advancement techniques of the forearm
Here are some effective exercises to stretch the forearms:
1. Remove the flexors of the forearm
- Position : Start an arm in front of you, palm.
- Action : With the other hand, gently pulls your fingers downwards, keeping your elbow right.
- Duration : Keep the position for 15-30 seconds, then change the support.
- Evidence : Repeat 2-3 times in his arms.
1. Why Forearm Stretching Matters
The forearms are involved in nearly every upper-body movement, especially in strength training exercises like pull-ups, curls, rows, and deadlifts. Tight or overworked forearm muscles can lead to:
-
Reduced range of motion
-
Grip fatigue
-
Tendonitis (like tennis elbow)
-
Long-term mobility issues
Stretching improves flexibility, supports joint health, and helps muscles recover more efficiently after training.
2. Common Forearm-Related Injuries in Weight Training
Some injuries that can result from neglecting forearm care include:
-
Lateral epicondylitis (tennis elbow): Inflammation of the tendons on the outside of the elbow.
-
Medial epicondylitis (golfer’s elbow): Affects tendons on the inside of the elbow.
-
Carpal tunnel syndrome: Compression of the median nerve affecting wrist and hand.
Many of these can be mitigated or prevented with regular stretching and proper recovery routines.
3. Effective Forearm Stretching Techniques
Here are some safe and effective stretches:
a. Wrist Flexor Stretch
-
Extend one arm in front of you, palm facing up.
-
Use the opposite hand to gently pull the fingers down and back.
-
Hold for 20–30 seconds.
b. Wrist Extensor Stretch
-
Same as above, but with the palm facing down and fingers gently pulled toward you.
c. Prayer Stretch
-
Place your palms together in front of your chest (as if praying).
-
Slowly lower your hands while keeping your palms together, feeling a stretch in the forearms.
d. Reverse Prayer Stretch
-
Place the backs of your hands together instead, then raise them slightly to stretch the extensors.
Repeat each stretch 2–3 times per session.
latest posts published
Weight loss exercises. Easy and interactive
I want to lose weight: what to start?
Everyday food calories
Breastfeeding. Everything you need to know about this process.
Exercises a room for women for women
Weight – seeds that are good – how is it consumed to lose weight?
What food we consume spring to restore our body and receive the energy source we need this season
Exercises for the chest stopped and enviable
DEIGNING DIET – Features
