ASCP Skin Deep


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104 ASCP Skin Deep Autumn 2022 MOVE FOR A MINUTE Fix Forearm Pain Proper stretching and self-massage can limit forearm soreness by Marisa Savino WHEN THE FLEXORS AND EXTENSORS of the forearm get overworked, they can become tender and sti , causing problems in the hand, wrist, and elbow. Some common resulting conditions are tendinitis, tennis elbow, golfer's elbow, and carpal tunnel syndrome. Let's relieve and prevent these chronic conditions by performing stretching and self-massage techniques. These methods are great for people who use their forearms extensively, like estheticians. Flexor and extensor stretches can be performed with your body weight, while self-massage techniques can be done using a lacrosse ball. FLEXORS Stretch Start in tabletop position, palms on the ground. One arm at a time, turn your wrist inward so your hand is rotated with the ngertips pointed toward your knee. If your palms can't stay at, it can mean the lack of mobility in your wrist could be from overall tightness of those exors. You want your palms at on the ground, so move your hands closer to your legs to where your ngers almost touch your knees. Your palms should still be at on the ground. Hold this position and breathe. For a deeper stretch, place your weight back and bend your knees more as you continue to push your palms into the ground. Hold this stretch for at least 30 seconds, but work up to 2 minutes. Self-Massage With a hard surface as support, place a lacrosse ball under your arm and slowly roll up and down on the exor muscles. Start at the wrist and roll to the elbow, performing it 5–8 times. Add up-and-down circular motions with light pressure, because these can be tender and sensitive areas when working on them. You will notice which parts of your exors feel tighter and more tender than others. When you feel a tense area, stop the rolling, but slowly apply deeper pressure and hold for at least 10 seconds. After 10 seconds, continue to roll in circular motions and/or up- and-down gliding, performing a myofascial release to help break up the tissue within your tight exors. EXTENSORS Stretch From a standing position, put your arm straight out, hand in front, with your palm facing you and ngers pointed to the ground. Use your other hand to pull down. Start holding for 30 seconds and work up to a 2-minute hold. In the beginning, perform increments of 2–4 sets with a 15-second hold. If you need more pressure to be applied, nd a table or counter that is hip height or lower. Push the top of your hand down on the table while your palm remains facing upright. Begin to lean back slightly while keeping your arm in the same position. You will feel a gradually deeper stretch in your extensor muscles. Self-Massage While in a seated position, lay your forearm on a tabletop with your palm facing down. Place a lacrosse ball below your elbow joint (where all the muscles insert into the elbow). Apply some pressure with the ball. After about 7–10 seconds, move the ball in a circular motion while maintaining the downward pressure with the ball. For deeper pressure, ex your wrist up and continue to press down into the speci c area. Repeat up and down, with the ball hitting each extensor muscle. Scan here to watch the video.

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