Stretch the Outer Forearm

In this lesson you will learn how to stretch the outer forearm muscles. This stretch is very simple. Many people think it is better to pull the hand down in order to stretch the outside of the forearm. However, I think pulling the hand just harms the wrist. Bending the hand into the right direction should be totally enough to stretch the outer forearms. Furthermore, I can't think of any exercise where this kind of flexibility is required, so it's definitely not worth injuring the wrists for it. Use this stretch when you warm up for techniques where you stand on your hands (inner forearm stretch is more important though) and when you train your outer forearm muscles (for example the reverse wrist curls). Find more stretching instructions at stretching main.

Execution

• Fully extend you elbows and make fists. You don't have to lift your arms sideways. You can also lift your arms in front of you or let them hang.
• Let your palms point towards your legs or the floor (back of the hands face up).
• Pull your knuckles down with the strength of your inner forearms, so that your outer forearm muscles are stretched. It is not necessary to pull down your hands with the help of the other hand or by pressing the back of your hands against a wall.

Advice

• Hold this stretch between 20 and 30 seconds.
• Also stretch the inside of your forearms - inner forearms stretch.

Suggestions

• Reverse Wrist Curl
• Inner Forearm Stretch
• Biceps Stretch
• Gymnastic Handstand