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Brachioradialis stretch drills for looser lower arms

3 simple stretches that you can do absolutely anywhere.
Written By  Liam Brown
Last Updated on 15th June 2021
The brachioradialis anatomy

The muscles of the forearm can easily get tight from weight lifting, typing, and all manner of activities. So, if you want to learn how to stretch your brachioradialis, then check out this step-by-step guide to learn about the best stretching techniques for relieving tightness.

I also watched numerous video tutorials and I've even linked the best of the bunch below so that you don’t have to spend hours surfing the net to find the most effective brachioradialis stretch.

Related brachioradialis posts

1. Standing brachioradialis stretch (beginner)

If you want to stretch the brachioradialis muscles, whether they be your own or those of a patient, then I recommend doing them stood up.

With this one, you don’t need any equipment—just the ability to follow basic instructions.

  1. Place your arms out in front of you with your elbows fully locked out.
  2. Put one hand on top of the other and then interlock your fingers
  3. Bend the wrist of your bottom hand.
  4. Rotate your wrist to the left until you feel a strong brachioradialis stretch.
  5. Hold it for 10-30 seconds and repeat for the other arm by rotating your hands to the right.

2. Arms down brachioradialis stretch (simple)

This is one of the simpler brachioradialis stretches because you don’t even have to lift your hands up to perform it. That said, you will need to maintain good posture by looking straight ahead and keeping your spine in a neutral position.

  1. Cross your wrists over one another and interlock your fingers.
  2. Then, rotate your top wrist away from your body while keeping your elbows locked out.
  3. Repeat the same motion for your other arm and aim to hold each stretch for 10-30 seconds.

3. Arms back brachioradialis stretch (best)

A physiotherapist stretching his patient's arm while the patient lays on his stomach

Ok, I think I actually invented this exercise, and I did so accidentally. I was doing cable curls one arm at a time and was placing my arm behind my torso, and, all of a sudden, I felt a deep brachioradialis stretch.

You’ll feel this one in your biceps as well (if you do it palms up), but it’ll also loosen up the brachioradialis nicely. It’ll definitely be the most intense brachioradialis stretch you’ll feel, that’s for sure.

  1. Stand up straight with a good, tall posture.
  2. Place your hands by your sides in a pronated position (palms facing backwards).
  3. Ensure that your elbows are fully locked out
  4. Now, without moving your hips or bending your waist, extend your arms behind your body (as if you’re rowing with straight arms) until you feel the deep brachioradialis stretch that I mentioned a moment ago.
  5. Hold it for 10-30 seconds and repeat for another 1-2 sets.

Which brachioradialis stretch is the most effective?

If you’re asking which drill provides the deepest stretch, then it’s definitely the final movement. This is because your palms are fully pronated, which is the position in which the brachioradialis is most active.

Moreover, in this position, your biceps are largely asleep, which means that the stretch is going straight through your brachioradialis, and so the tension isn't being distributed between multiple muscle groups.

It’s a great stretch to do at the end of a workout, but you can also do it throughout the day to keep your arms loose or if you’re experiencing discomfort.

References

  1. Brachioradialis Muscle - Attachments, Action & Innervation. (2020, April 16). GetBodySmart. https://www.getbodysmart.com/arm-muscles/brachioradialis-muscle
  2. Jones, J., & Bell, D. J. (n.d.). Brachioradialis muscle | Radiology Reference Article | Radiopaedia.org. Radiopaedia. https://radiopaedia.org/articles/brachioradialis-muscle
Liam Brown
Liam Brown has been coaching clients as a personal trainer for more than 12 years. Raised by his athlete mother and physiotherapist father, he understands the critical importance of learning the proper technique for both avoiding injury and building muscle.
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