Brachioradialis Stretches

5 Simple Brachioradialis Stretches: For The Best Recovery

Have you ever felt that sharp shooting pain in your forearm near your elbow that comes on after a heavy set of bicep curls? Yeah, that’s your brachioradialis muscle acting up. The good news is there are brachioradialis stretches you can do to help loosen up that tightened muscle.

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What is the brachioradialis?

The brachioradialis is a muscle in the forearm that helps to flex the elbow. It is one of the muscles that make up the “cord-like” bundle of muscles on the lateral (outside) aspect of the forearm, just below the biceps brachii. The other muscles in this group are the brachialis and the extensor muscles of the wrist and fingers.

brachioradialis stretches
Anatomical picture of brachioradialis and arm

The function of the brachioradialis muscle

The main function of the brachioradialis is to flex the elbow joint. This muscle is often used in activities that require repeated forearm pronation and supination (such as tennis or baseball). The brachioradialis is also an important stabilizer of the elbow joint. It is sometimes referred to as the beer mug raising muscle.

Why does my brachioradialis muscle hurt?

Pain can occur in the brachioradialis for several reasons.

Overuse or overexertion of the brachioradialis muscle is the most common reason for pain in this region.

This can be caused by a variety of activities, including manual labor, weightlifting, or other repetitive motions from playing hockey to typing on a keyboard.

A contact injury such as a fall or an impact from a hard object might also induce symptoms.

Symptoms of pain in the brachioradialis

  • Brachioradialis pain is usually felt as a sharp shooting sensation in your forearm or elbow

  • Forearm tightness that gets worse when you move your arm

  • Index finger or thumb pain in the back of your hand

How to treat brachioradialis muscle pain?

The first step in treating any muscle pain is to rest the area and avoid any activities that may aggravate the symptoms.

Ice can also be applied to the area for 20 minutes at a time, several times a day, to help reduce any inflammation.

Anti-inflammatory medications may also be helpful in managing pain and swelling. Also, keep your arm elevated and use a compression bandage to help reduce swelling.

Luckily, this condition can usually be treated at home, but if symptoms persist it’s important to consult a physician to rule out other potential causes of pain.

As brachioradialis pain is frequently confused with tennis elbow.

While both are primarily caused by overuse and strain, tennis elbow is an inflammation of the tendons in your elbow, whereas brachioradialis pain is restricted to this muscle.

Once your brachioradialis muscle feels better it’s a good idea to stretch and strengthen that muscle.

Brachioradialis stretches
Treatment for brachioradialis pain

Brachioradialis stretches

1. Extension stretch:

This stretch targets the brachioradialis and extensor muscles of the forearm.

To do this stretch, start by extending your arm out in front of you with your palm facing down and fingers pointing to the floor.

Use your other hand to pull your fingers towards your body until you feel a stretch in the forearm.

Hold for 15-30 seconds and repeat 2-3 times.

2. Forearm flexor stretch:

This stretch targets the pronator and supinator muscles of the forearm, as well as the brachioradialis.

To do this stretch, start by holding your arm out in front of you with your palm facing down.

Use your other hand to twist your palm up until your fingers point toward the ceiling. Hold for 15-30 seconds and repeat 2-3 times.

Brachioradialis stretches
Stretch for the brachioradialis muscle

3. Finger flexion stretch:

This stretch targets the flexor muscles of the forearm, as well as the brachioradialis.

To do this stretch, start by holding your arm out in front of you with your palm facing up.

Use your other hand to curl your fingers into a fist, keeping the thumb extended. Hold for 15-30 seconds and repeat 2-3 times.

4. Ulnar nerve glide:

This stretch targets the ulnar nerve, which runs through the forearm and can be associated with brachioradialis pain.

To do this stretch, sit in a chair and hold your arm out to the side with your palm facing up (your arm should be level with your shoulder).

Tilt your head away from your extended arm to feel the stretch. Hold for 15-30 seconds and repeat 2-3 times.

5. Elbow extension stretch:

This stretch targets the triceps and extensor muscles of the forearm, as well as the brachioradialis.

To do this stretch, start by holding your arm out to the side with your elbow bent and your palm facing down.

Use your other hand to straighten the elbow until you feel a stretch in the back of the arm. Hold for 15-30 seconds and repeat 2-3 times.

If you experience pain while doing any of these stretches, stop and consult a physician. These stretches should only be done to the point of mild discomfort.

brachioradialis stretch
It’s important to stretch slowly and gently to avoid injury.

Which brachioradialis stretch is the most effective?

All of the above mentioned stretches will work well for you to stretch your brachioradialis muscle. I personally found this brachioradialis stretch to be the most effective.

Start with your sore arm extended out in front of you palm down. Place your other hand underneath your fingers and interlock. Rotate your wrist towards the middle of your body to feel a deep stretch. Hold for 10 seconds and repeat 2-3 times.

Brachioradialis stretches
Effective brachioradialis stretch

Brachioradialis pain when curling

There are a few potential reasons why you may feel pain in the brachioradialis muscle when curling weights.

First, you may be using too much weight, which can put a strain on the muscle.

Second, you may not be using the proper form when curling, which can also lead to strain on the muscle.

Finally, you may have an underlying condition, such as tendonitis, that is causing the pain.

Brachioradialis stretches

How to strengthen brachioradialis

There are a couple of ways to help strengthen your brachioradialis muscle:

1. Use weightlifting exercises that work the muscle, such as biceps curls or preacher curls.

2. Do stretches that target the muscle, like the ones above.

What exercises work brachioradialis?

Hammer curls

One of the best exercises to work your brachioradialis is the hammer curl. This exercise works all of the muscles in your forearm, including the brachioradialis.

How to do it:

Stand holding a dumbbell or a resistance band in each hand with your palms facing your sides.

Bend your elbows and curl the weights up to your shoulders.

Start with 3 sets of 10 repetitions and increase the weight as needed.

Brachioradialis stretches
Hammer curls to strengthen brachioradialis

Overhand reverse curls

Another great exercise for working your brachioradialis is the reverse curl. This exercise also works all of the muscles in your forearm, including the brachioradialis.

How to do it:

Stand holding a barbell with your arms down and your palms facing your thighs.

Bend your elbows and curl the barbell up to your shoulders.

Start with 3 sets of 10 repetitions and increase the weight as needed.

Barbell wrist curls

The barbell wrist curl is another great exercise for working your brachioradialis. This exercise works all of the muscles in your forearm, including the brachioradialis.

How to do it:

First sit on a bench and place a barbell across your thighs.

Next, slightly bend forward while grasping the barbell with your palms turned up and your arms extended so that your hands are hanging down in front of your knees.

Finally, curl the barbell up as far as possible before lowering it back down.

Start with 3 sets of 10 repetitions and increase the weight as needed.

Dumbbell wrist curls

The dumbbell wrist curl is another great exercise for working your brachioradialis. This exercise is the same as the barbell wrist curls only using dumbbells instead.

How to do it:

Sit on a bench with your palms facing upwards and a light dumbbell in each hand.

Let your hands hang over the edge of the bench, then slowly curl the weights upward until your palms are facing your forearm.

Reverse the motion and lower the weights back down.

Start with 3 sets of 10 repetitions and increase the weight as needed.

 Preacher curl

The Preacher Curl is another curl variation that will engage the Brachioradialis. This exercise works the muscles in your forearm, including the brachioradialis.

How to do it:

Sit on a bench and place your elbows on the pads of the preacher curl machine.

Grasp the barbell with your palms facing up.

Curl the barbell up as far as you can and then lower

Start with 3 sets of 10 repetitions and increase the weight as needed.

Brachioradialis stretches
Preacher curls will help strengthen brachioradialis muscle

Pull ups

Pull-ups are also a great exercise for working your brachioradialis.

How to do it:

Place your hands on a pull-up bar slightly wider than shoulder-width apart with your palms facing away from you (pronated position).

Pull yourself up until your chin is over the bar.

Slowly lower yourself back to starting position.

Start with 3 sets of 10 repetitions and increase reps as needed

Brachioradialis stretches
Pull ups to strengthen brachioradialis muscle

Final thoughts

The brachioradialis is an integral muscle in your forearm, and it’s important to keep it strong and healthy.

By incorporating some of these exercises into your routine you will be able to strengthen your brachioradialis muscle and help prevent pain and injury.

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