In the left pictograph we are stretching the ‘extensor muscles’ of the wrist.
Start by extending your arm straight out in front of you and flex your wrist, palm to your body. Use your other hand to grasp the outer portion of your hand and slowly pull it towards your inner forearm, keeping your elbow extended throughout the stretch.
The muscles you are stretching in the exercise are the extensor carpi radialis longus and brevis, extensor digitorum, extensor digiti minimi, extensor carpi ulnaris, and anconeus.
In the right pictograph we are stretching the ‘wrist flexor muscles’.
This time extend your arm with the palm facing outward, with your other had grasp your upper palm and finger area, and slowly pull your fingers towards the top part of your forearm.
This exercise is for stretching the palmaris longus, flexor carpi radialis, flexor carpi ulnaris, superficial and deep finger flexors, and supinator.
Benefits of Forearm Stretching
Increase forearm flexibility
Improve circulation to your lower arms and fingers
Help improve finger dexterity
Loosen forearm muscles prior to any strenuous exercises involving any aspect of your arms
After exercises these stretches help avoid any cramping due to the tightening of these muscles during your exercise routine.