Aching wrists and forearms from typing or padel? Simple relief at home

Wrists and forearms take a quiet beating — hours of typing, a phone held all day, or the grip of a padel or tennis racket. The muscles of the forearm get tight and tender, and the strain shows up at the wrist and elbow. These few minutes help.

1. Stretch both directions

• Extend one arm in front, palm down. With the other hand, gently press the hand down and toward you until you feel a stretch along the top of the forearm. Hold 20–30 seconds.
• Then turn the palm up and gently draw the fingers back and down to stretch the underside. Hold 20–30 seconds.
• Repeat on the other arm.

2. Massage the forearm muscle

• Rest one forearm on your thigh, palm up.
• With the opposite thumb, press and make slow circles along the muscle from the elbow toward the wrist.
• Find the tender spots (there will be a few near the elbow) and rest on each for 15–20 seconds. Switch arms.

3. Open the hands

• Spread your fingers wide, then make a loose fist. Repeat 10 times.
• Gently massage the fleshy base of your thumb and your palm.

Day to day

• Keep your wrists neutral (not bent up) at the keyboard, take regular micro-breaks, and loosen your grip on the phone and the racket.

If the tightness keeps coming back — especially with a sport — the forearms and shoulders usually need proper hands-on work. A deep tissue session at home can release the whole chain from grip to shoulder.