Wrist and Hand, Phase 1 · Exercise 5 of 5 WH-1 #5

Forearm Self-Release (optional)

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Release tight forearm muscles

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Only if your provider assigned it. Do this only if: Your forearm muscles feel tight, knotted, or sore (not sharp pain), especially on the inside of the forearm from gripping the steering wheel. This is a soft tissue release for chronic tightness. Skip if: Your forearm is swollen, red, warm, or feels TIGHT and HARD to the touch with severe pain (these can be signs of compartment syndrome, which is an emergency). Or if you have numbness or tingling that gets worse with pressure. Or if your provider has not checked this area yet. Or if you have any red-flag symptoms listed below. WHEN IN DOUBT, SKIP THIS AND CALL YOUR PROVIDER.

Dose1 time a day, 60 to 90 seconds per tender spot, each side

You needA tennis ball or lacrosse ball, and a table or counter

Demonstration video: Forearm Massage with Ball (Onyx Physical Therapy and Wellness). Follow the steps on this page if the video differs.

Why it helps

The forearm muscles often get tight after a crash from gripping the steering wheel hard at impact and from days of less activity. Slow pressure with belly breathing helps the muscle release.

How to do it

Place the ball on a table or counter. Rest your forearm on top of the ball with the palm DOWN (for the back of the forearm) or palm UP (for the front of the forearm).
Slowly let some of your body weight press through your forearm onto the ball.
Find a spot that feels tender but NOT sharp. Stay on that spot.
Belly breathe slow and deep for 60 to 90 seconds. Let the muscle slowly release.
Slowly come off. Move to a different tender spot if needed. Switch arms.

Too hard? Try this

Use a softer ball (tennis ball softer than lacrosse). Or shorten to 30 seconds and build up. Or skip the body weight and use just the pressure of the other hand.

Too easy? Try this

Slowly bend and straighten the wrist 5 times while staying on the spot.

Common mistakes

You press into sharp pain, not just tender.
You hold your breath instead of belly breathing.
You ignore signs of swelling, redness, or hardness in the forearm.
You stay too long and the area gets MORE sore.

You should feel

Deep, dull pressure on the tender spot.
Slow, easy belly breathing.
The muscle gradually softening.

You should not feel

Sharp pain.
Numbness or tingling getting worse in the hand.
A "burning" or "electric" feeling.

Stop right away if

Numbness or tingling in the hand getting worse.
Severe forearm tightness or hardness.
Fingers becoming pale or cold.
Sharp pain that does not improve when you stop.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program