Must Do Forearm Stretches For Office Dwellers

Published by Linda on

Office Forearm stretching

Your hands are designed to perform multiple tasks every day, from typing on a keyboard to gripping a steering wheel. These repetitive actions can create stiffness and weakness in your fingers, wrists, and forearms. Stretches are recommended by most doctors and physiotherapists as a preventive measure to avoid muscle spasms and ease slight pain. However, such exercises should be avoided by people with serious joint damage or inflammation unless recommended by your healthcare provider. In such cases, exercises or stretches could cause more harm than good to your wrists or forearms.

Practicing simple stretching exercises can help regain flexible movement and prevent injury. Following are some forearm exercises that can keep your hands and fingers flexible, strengthen your wrists and regain flexible hand movements.

Praying Position Stretches

  • Stand tall and join your palms together in a praying position. Close your elbows so that your forearms touch each other. Place your hands in front of your face.
  • Slowly open your elbows apart with your palms pressed together. Now lower your hands to waist height and stop when you feel the stretch or
    your hands are in front of your belly button.
  • Hold this position for 10-20 seconds, then repeat.

Figure eights

You can perform this exercise while standing and sitting in your chair

While Standing:

  • Stand tall and interlace your fingers in front of you.
  • Move your interlaced hands to form a figure “8” while keeping your elbows tucked into your sides.
  • Do this exercise for 20-30 seconds.

While Seated:

  • Interlace your fingers with your palms together and raise your arms above your head so that the elbows are on the side.
  • Keeping your fingers interlaced, turn and stretch your palms up until they are facing the ceiling.
  • Hold the stretch for 20-30 seconds.
  • Bring your arms to the starting position, rest and then repeat.

Clenched fists

  • While seated on a chair, place your forearms and open hands on the thighs.
  • Slowly, close your hands to make a fist. Avoid clenching too tightly.
  • With your forearms resting on your thighs, raise and bend your fists off at the wrist and back toward your body.
  • Hold the stretch for 20-30 seconds.
  • Lower your fists to the starting position and slowly open your fingers wide.

Desk Press

This exercise helps build strength and endurance in the muscles of your forearm (that run from your wrists to elbows).

  • Be seated and place your hands facing up under a table or desk.
  • Press your fingers upwards against the underside of the table.
  • Hold the stretch for 20-30 seconds. Rest for a few seconds and repeat.

Tennis Ball Squeeze

  • Grab a tennis ball of medium size. Squeeze or stress it firmly for 10 to 15 seconds.
  • It should allow you to strengthen your wrists. However, this should not be painful.


You can reduce or even prevent pain in your hands or forearms with above mentioned few simple stretches. First, ask your physician or physiotherapists whether these forearm exercises are safe and effective for you, especially if you are experiencing pain due to an injury. Once you get the “ok” from your doctor, don’t hesitate to perform these stretches every day, especially if you are an office dweller or have a job that requires typing at the keyboard for hours. Your hands and forearm muscles will thank you!