Suggested Duration: Hold tender spots for 15-30 seconds or until you feel a significant decrease in pressure


There are more than 10 muscles that make up your forearms. They help with virtually every upper body movement that requires holding on to something. Keeping them loose helps prevent injury. Although the forearms can be tough to stretch, this technique of rolling is really effective at stretching them.



To start, get into a hands-and-knees position. Set your forearms on top of the roller, and push your upper body forward and back to roll them out. You can also turn your palms in different directions to target the different forearm muscles.