Forearms SMR

A self-myofascial release technique using a foam roller to release tension in the forearm muscles and improve mobility.

Instructions

1. Sit on a chair or the ground with your arm extended in front of you.
2. Place a foam roller under your forearm horizontally.
3. Apply pressure from your body weight and slowly roll your forearm back and forth along the foam roller.
4. Cover the entire forearm from the wrist to the elbow.
5. Focus on tender or tight areas by pausing and holding pressure for 10-30 seconds.
6. Repeat on the other arm.

Tips

• Use firm pressure that is uncomfortable but not painful.
• Focus particularly on the flexor and extensor areas on both sides of the forearm.
• This technique reduces tension from excessive gripping or typing.
• Perform 1-2 minutes per arm for best results.
• Can be done daily as part of your recovery routine.
• This improves wrist mobility and reduces forearm tension.