Typing and mouse work keep forearm muscles contracted in limited positions for hours. This creates tightness, trigger points, and eventually pain. These stretches prevent and address forearm strain. Get personalized mobility routines: Start your 14-day free trial Why This Matters Forearm muscles control your wrist and fingers. When tight, they compress nerves and tendons, potentially causing carpal tunnel symptoms or tendinitis. Prevention through stretching is far easier than treatment. The Exercises Practice these exercises in order. Move slowly and respect your current range of motion. Exercise 1 JME 189 *Desk Required: With one hand on your desk, bend your upper body forward while maintaining the position of your hand on the desk. Feel a gentle stretch in your forearm and then return to the start. Exercise 2 JME 193 Keeping your forearm in the same poition, rotate your wrist up and down. Exercise 3 JME 196 Hold onto your hand to find a gentle stretch in your forearm and wrist. Don't force any range of motion - listen to your body. Exercise 4 JME 224 Holding onto one palm, find a stretch in your wrist and forearm, and hold for time. Exercise 5 JME 226 Holding onto your palm, pull and release to find a gentle stretch in your wrist and forearm. Tips for Success Stretch both flexors (palm down, pull fingers back) and extensors (palm up, pull fingers down) Take micro-breaks every 20-30 minutes Self-massage forearm muscles Check workstation ergonomics Wrist position during typing matters greatly How Often to Practice Stretch throughout your workday. Multiple brief sessions prevent accumulation of tension. Build Your Mobility Practice Consistency matters more than duration. simplmobility provides joint-specific routines in 2-3 minute sessions that fit into any schedule. Start Your Free Trial