Self Myofascial Release for the Forearm

Self Myofascial Release for the Forearm

I wanted to show a quick video of a technique I use for self-myofascial release of the forearm.  Obviously, this is a hard area to get with a foam roll and some of the techniques I have seen using the various trigger point balls don’t seem to apply enough pressure for me.  Here is a quick clip demonstrating:


The video uses the new Thera-Band Roller Massager+.  Obviously you can use you stick of choice, like the original Massage Stick or Tiger Tail, however I must admit that the Thera-Band stick is my current go-to massage stick device.  I was a little skeptical at first about the ridges, thinking it was just a way to differentiate itself from the competition, but it really does feel better than the other sticks.  The rubber surface with the ridges makes for a nice combination of compression and superficial drag.

Self Myofascial Release for the Forearm

In the video above you’ll notice a few things:

  • I position the stick at an ~45 degree angle and really wedge it into a firm surface.  This gives me a nice rigid platform to roll on.
  • I use this just like a foam roll.  I start with simply rolling back and forth the length of the muscle groups, then stop on any trigger points that I find and hold for a sustained released, then I progress to include multidirection movements that include fascial release techniques.
  • For the flexor and pronator group, I start with the wrist flexed and pronated and as I roll I extend and supinate.
  • This is reverse for the extensor and supinator group, I start with the wrist extended and supinated and as I roll I flex and pronate

This is a great warm-up for the forearm and also a great technique to include in home exercise programs for those with injuries such as medial epicondylitis and lateral epicondylitis.  Try it and let me know what you think about this or if you have any other self-myofascial release techniques for the forearm that you find to be helpful.

8 replies
  1. Leon Chaitow
    Leon Chaitow says:

    The technique looks just fine…it’s calling it myofascial release that is problematic. Clearly this is addressing the superficial fascia and is probably affecting deeper fascial layers as well – and the modality it most resembles is connective tissue massage (recently retitled connective tissue manipulation) – involving brisk skin-rolling which produces a shear force with proven effects on subdermal connective tissue layers.
    See : Pohl H 2010 Changes in structure of collagen distribution in the skin caused by a manual technique Journal of Bodywork & Movement Therapies 14(1):27-34

  2. Louis-Jean
    Louis-Jean says:

    Another good way to use your stick, while sitting is to wedge it under one knee, put your forearm on your leg and roll your stick. I use it with a tiger tail with great success.

  3. Sergei
    Sergei says:

    Another good option is doing this on a sleeve of a racked barbell bar. One can apply even more pressure by helping with other hand.

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