5 things you can do after an injury to live pain free.

5 Stretches for Forearm Pain That You Can Do at Home!

Forearms are one of the hard-working parts of your body. 

Whether you’re glued to your computer for hours on end, lift heavy objects, or play sports that use repetitive arm movements, your forearms may feel sore, tight or painful. 

And, there are different ways to address the discomfort.

You can rest your arms and try icing or medication to relieve the pain… but a better and more active approach is physical therapy.

Combining some stretches and resistance exercises for forearm pain can be the trick to ease the pain. 

To help you get rid of the forearm pain, we’ve compiled a list of five simple rehab exercises for your forearms that can be done in the comfort of your home, anytime or wherever you may be.

1. Forearm Wrist Curls

Forearm wrist curls are one of the first forearm pain exercises to try if your forearms are achy and you need instant relief. 

This exercise soothes and builds your muscles around your forearms and makes them more functional by providing resistance using weight.

5 Steps to Do Forearm Wrist Curls:

  1. Sit on a bench or chair with your forearm resting on a table, bench or your own leg. 
  2. Pick a weight and hold it with an underarm grip. Make sure your wrist/hand is facing upward.
  3. Try lifting the weight and slowly curl your wrist.
  4. Hold this position for 2 seconds and lower the weight back down by extending your wrist downward.
  5. Repeat this exercise 15-20 times for 1 to 3 set before you switch to the other arm.

3 Benefits

  • Forearm wrist curls take 3-5 minutes of your day to perform.
  • Wrist curl exercises can improve your grip, which helps you in carrying out day-to-day activities. 
  • Forearm wrist curl exercises also improves your wrists’ mobility and prevents forearm muscle tightness. 

While physical therapy is the ultimate solution for body aches, diving into some stretching that you can do at home can make you feel better in times of pain.

2. Clenched Fists

Clenched fists or grip strengthening is another recommended stretch for forearm pain. It helps loosen your tensed forearm muscles. This one’s pretty simple and it doesn’t take much of your time. You only have to clench and unclench your fists- for more of a challenge you can use grippers or resistance putty.

5 Steps to Do Clenched Fists:

  1. Stand with arms on the sides.
  2. Clench both your fists as tightly as you can.
  3. Hold the position for a few seconds.
  4. Unclench the wrists and spread your fingers wide.
  5. Repeat the process and focus on how your forearm muscles feel while you do it.

3 Benefits 

  • You can do the clenched fist exercise anywhere with no special equipment.
  • Clenched fists relax your forearm muscles and improve your gripping ability. 
  • The clenched fist exercise is especially helpful for people who work long hours with screens and have a tight schedule.

3. Wrist Flexion Stretch

Like all other forearm pain exercises, wrist flexion stretch also focuses on improving joint mobility. This type of stretch for forearm pain increases blood flow to reduce the constant discomfort you feel in your forearm. 

You can do this exercise in under 5 minutes and any time  you want like all  the other stretches we share with you.

5 Steps to Do Wrist Flexion:

  1. Sit or stand in a comfortable position and relax your shoulders.
  2. Straighten one of your arms out with your palms face down and make a fist.
  3. Take your other hand to pull your wrist downward in a gentle way.
  4. Hold the stretch for 30 to 40 seconds.
  5. Pull each of your fingers individually until you feel a stretch in your forearm. 

3 Benefits 

  • Regularly flexing the wrist will help relax your forearm muscles.
  • Since tight muscles are prone to injury, wrist flexion reduces the chances by regulating blood flow and loosening up your forearm muscles.
  • A strong grip and increased blood flow decrease the chances of injury. 

By doing the wrist flexion, you not only feel better, but you also build strength and flexibility in the affected area.

4. Prayer Stretches

Prayer stretches is an all-rounder stretch for forearm pain that targets the tensed forearm muscles. This yoga pose also helps relax your mind. 

5 Steps to Do Prayer Stretches:

  1. Relax your shoulders while you stand or sit.
  2. Bring your hands together in front of your chest. Your fingers should point upwards and elbows outward.
  3. Press your palms together and feel the forearm muscles stretch.
  4. Bring both your hands to waist height to feel the stretch more intensely.
  5. Repeat the movement 3-4 times.

3 Benefits

  • Bringing your palms together increases your focus and concentration.
  • The prayer pose benefits people who use their hands a lot by strengthening their wrists and hands.
  • Your palms together give your body a sense of peace and relaxation and help with blood flow. 

If you try these stretches for forearm pain in your daily routine, you will notice good progress within a few days.

5. Arm Cross Stretch 

The arm cross exercise is the last stretch in our list. It targets the extensor muscles in the forearm. By crossing your arms, hands and wrists, you can stretch out the soreness and discomfort accumulated in your forearm muscles.

5 Steps to Do Extended Arm Cross:

  1. Start by sitting or standing up straight, with your shoulders relaxed.
  2. Extend your arm out in front of you, with your palm facing down.
  3. Use your other hand to gently flex your wrist downward, feeling a stretch in the muscles in the back of your forearm.
  4. Hold the stretch for 30-40 seconds, feeling a gentle pull in your forearm.
  5. Release the stretch and repeat for several repetitions, then switch to the other arm.

3 Benefits

  • Arm cross is a great way to stretch the extensor muscles in the forearm, which helps improve flexibility and reduce muscle stiffness. 
  • This stretch can be especially helpful for people who engage in activities that require repetitive wrist movements. 
  • Arm cross exercises can improve your arms’ mobility and range of motion.

Arm cross exercises are going to be your favorite stretches to get immediate comfort. These exercises make it easier for you to perform daily activities that involve wrist and forearm movements. 

You can continue doing the 5 stretches at home to support your recovery further. 

But, asking a physical therapist for forearm rehab exercises and going for regular check-ups will give you long term relief.

So don’t hesitate to seek a physical therapist while trying these stretches at home.


Starting with the five stretches/exercises for forearm pain that we discussed will help you incorporate physical therapy in your daily routine.

Combining these stretches and working with a physical therapist can provide the best possible outcome for overcoming your forearm pain and returning to a robust and mobile state. 

These stretches are simple and don’t require special equipment.

However, it’s important to remember that a physical therapist can provide more targeted treatment and speed up the healing process in your wrist and forearm. 

So, make sure to get both of the treatments into your recovery plan. 


Dr. Phillip Carr

Dr. Phillip Carr

Dr. Phillip Carr PT, DPT, MS, PES, owner of BioFix Physical Therapy, boasts 20+ years of athletic training/coaching experience. His diverse expertise encompasses musculoskeletal issues, joint replacements, and more. With a 2018 Doctorate in Physical Therapy, he's a dedicated professional, family man, and youth soccer team assistant coach. Phillip Carr is your trusted source for holistic physical therapy insights.