Exercises & stretching
for forearm pain

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Benefits of exercise for forearm pain

Gentle movement is one of the best ways to help forearm pain improve. Staying active keeps blood flowing to the irritated tissues, reduces stiffness, and helps your muscles and tendons handle daily tasks again. Rest alone can slow recovery, while guided activity supports healing in a safe and steady way.

Research shows that progressive strength work helps tendon-related forearm pain improve and supports long-term recovery¹. Active care is also strongly recommended in clinical guidelines for elbow and forearm tendon diseases because it restores function better than rest or passive treatments¹.

Effective exercises for forearm pain

Not every exercise is right for every person. If a movement causes sharp pain or new symptoms, stop and consult a medical provider.

1. Wrist flexion and extension

Why it helps: Enable movement, strength, coordination, and protection of the hand and forearm.

How to do it: Start with your elbow bent and the palm of your hand facing down. Then, bend and extend your wrist, as much as possible. Start with 8–10 reps, 1–2 sets.

2. Gentle grip strengthening

Why it helps: Builds endurance for daily tasks like typing, cooking, or using tools.

How to do it: Squeeze a soft ball or rolled towel with gentle, steady pressure for a few seconds at a time. Gradual strengthening is a core element of forearm pain recovery¹.

3. Forearm rotation (pronation-supernation)

Why it helps: Helps improve control during twisting motions, such as opening jars or turning a doorknob.

How to do it: Slowly rotate your palm down, then up, keeping the elbow close to your side. This supports the muscles involved in safe forearm rotation and reduces strain over time¹.

Helpful stretches for forearm pain

1. Wrist extensor stretch

How it helps: Relieves tension in the back of the leg that can pull on the irritated nerve.

How to do it: Start by placing one foot in front of the other. Bend your body forward, keeping the front knee straight. Push your knee downwards with your hands until you feel the back of your thigh stretching. Hold this position and do it to one side at a time.

2. Wrist flexor stretch

How it helps: Loosens the small muscle in the buttock that can aggravate sciatic symptoms.

How to do it:Cross one ankle over the opposite knee, creating a figure-4 shape with your legs. Gently press down on the knee and lean forward from your hips as far as comfortable, keeping your back straight. You should feel your hip and glute stretching.

3. Forearm rotation stretch

How it helps: Gently decompresses the lower spine.

How to do it: Lie on your back, bring one or both knees toward your chest, and hold for 10–15 seconds. Relax and repeat.

4. Finger and hand stretch

How it helps: Promotes spinal mobility and blood flow.

How to do it: On hands and knees, slowly arch your back upward (cat), then drop your belly toward the floor while lifting your chest (cow). Move gently with your breath.

Did you know?

People often recover from forearm pain with consistent, guided exercise rather than passive treatments. Sword Health’s digital programs have shown high completion rates and strong improvements in function for upper-limb conditions, including arm and shoulder pain³.

Guided movement helps you stay active and confident, which supports faster healing.

Exercises to avoid with forearm pain

Some movements may increase irritation when symptoms are active. These are temporary guidelines to help you stay comfortable.

Heavy gripping like carrying heavy bags or tools can strain sensitive tissues.
Forceful twisting such as opening stuck jars or using screwdrivers may overload the forearm.
High-impact or fast, repetitive wrist motions can worsen tendon symptoms.
Long periods of computer use without breaks, especially with bent wrists, may increase discomfort.

These movements can overload irritated forearm tissues, and guidelines note that repeated force and awkward wrist positions can worsen upper limb symptoms². You can return to these activities as your strength improves.

Clinical insight

Major guidelines emphasize that exercise-based care is a first-line treatment for tendon-related forearm pain. The Journal of Orthopaedic & Sports Physical Therapy (JOSPT) clinical practice guideline highlights progressive loading as effective for improving pain and function in lateral elbow and forearm tendon issues¹. This means most people benefit more from strengthening and stretching than from rest or passive treatments.