There are small things in life we never appreciate until they are causing us pain or gone forever: our childhood, lower gas prices, and the strength we once had in our forearms! Weak or injured forearms can be career enders in the sports world or make office work impossible to complete in the business world, in both cases leaving the sufferer depressed and potentially affecting their bank accounts as well! Because we understand the importance of keeping all your muscles strong and healthy, The Center for Athletic Performance and Physical Therapy has compiled this list of five exercises to help improve your forearm strength.
This simple, but often overlooked exercise will keep your layups strong and accurate and help keep the pain away while working on your computer. Stand with your arms out straight before you. Bend your wrist with your hands pointing up, pointing straight out, and then again pointing down. All three movements are considered one rep. Repeat the exercise 12 times.
Hold a soft ball in one hand with your arms extended and squeeze and hold as hard as you can for about a minute. Those with weaker forearms may have to start at three seconds and then work their way up to a minute over time. Switch hands and repeat, squeezing harder with each repetition.
Now it’s time to add weights to the strengthening line-up. Lighter weights work best at first; increase the weight as you get stronger. Hold your arms out at a 90-degree angle, tucking your elbows against your body and pointing your thumbs to the ceiling. Flex your wrist toward your arm, then back to neutral, then bend the wrist down, just a little. Repeat for 12 to 16 reps.
Again, lighter weights work best at first. Hold your arms at a 90-degree angle with the weights grasped in the center of your palm, wrists pointing towards the ceiling. Curl your wrists up, back to neutral, and then down with your knuckles pointing towards the floor for 12 to 16 reps.
Put the weights away and kneel on the floor on your hands and knees, with the backs of your hands flat against the floor. Your fingers should be pointing at your body as you stay in this position and concentrate on your breathing. If you want to increase the stretch, you can sit back against your feet and then move your hips forward in a rocking movement.
These exercises are just a few of the ones that can help rebuild strength in painful or weak forearms; give us a call and let’s work together to regain the strength you have lost!