Ready to eliminate your wrist pain and tennis elbow? This seriously upgraded forearm extensor fascia release technique promises complete elimination for many of you (some of you will need additional techniques for complete relief).
Your forearm extensor fascia is a KEY player in a lot of upper body issues, but plays a primary role in carpal tunnel syndrome, wrist pain and elbow pain like elbow tendonitis or tennis elbow.
If you have pre-arthritis or arthritis in your hands or elbows, this could be a life saver/changer for you!
When the extensor fascia gets overused and/or dehydrated, it tends to stick to the forearm flexor fascia, pulling your wrist and elbow joints (and maybe even shoulder and neck too) into unhealthy positions. This tissue restriction can also cause lack of blood flow and decrease or cut off nerve communication between your brain and arm/hand.
Some people feel a lot of relief for shoulder pain from this technique.
I’ve even seen clients get increased range of motion in a stiff neck from releasing their forearm extensor fascia!
This is an area I always pay special attention to when working with clients on their upper body pain/injuries.
You can learn to do this technique at home (or in your office), and all you need is your other arm and a chair, table, desk or bench!
This is one of the few techniques you can do at home that closely resembles the effectiveness you’ll see with a Kinetix Practitioner. If you learn to do it skillfully.
How to get the most out of this technique:
- Get familiar with your “tool” – that means your other arm. Particularly, your ulna (the thicker bone in your forearm). You’ll be using this bone – including (but not limited to) your elbow – to release your extensor fascia on the other side.
- Get familiar with the “territory.” This means your forearm extensor fascia. Don’t be afraid to feel around, with your fingers and hand first if that helps, but also with your ulna and elbow. When you feel lumps, dense areas, soreness, tenderness etc – that’s a GREAT place to release.
- While you’re ideally going after the adhesion, which means “clunking” the tissue between two bones (one in each arm), you might start off just using compression to see how it feels.
- BE SAFE – you don’t want to pin your other forearm fully to the table/bench/desk and then try to rotate. This can be dangerous, because your radius bone is also in your forearm, and will try to cross the ulna – but if you have it pinned down it won’t be free to move. Make sure to watch this part of the video carefully.
- Try moving your elbow around to get the clunks while you rotate with your other hand/arm.
- GO LIGHT AT FIRST – light compression will help you learn to do this safely and effectively. Then you can add more weight.
- For WRIST/CARPAL TUNNEL pain: start low towards your wrist and move up towards your elbow.
- For ELBOW PAIN/TENNIS ELBOW: certainly work the entire forearm, but FOCUS on the tissue right next to your elbow. This is always the most gummed up/stuck tissue in forearm extensors for my clients with elbow issues. The elbow joint is irritated because the surrounding tissue is so tight that blood can’t get in to nourish the cells and nerve communication is getting difficult (which means danger to your body, which prioritizes communication over everything else, because if it can’t communicate with you, you die).
- For a complete solution to upper body issues (like shoulder pain, neck pain etc), you’ll want to investigate your primary upper body areas: forearm flexors, biceps, chest, lats, triceps and traps.
- Resist digging in and “massaging” your tissue. Your goal is to compress and shear the fascial adhesions or dense ropey tissue, restoring its glide, fluidity and space for blood and nerve communication.
- Find anywhere from 2 to 6 spots, and spend about 30-40 seconds per spot.
- You can repeat this daily, as long as you’re not sore.
- If you ever wonder if you’re doing it right, make sure to download my Beginner’s Guide to Fascia Release, which has tips to keep you on track and links to my suggested video tutorials of basic techniques to master.
If you try this, please share your experience and results below. Your story will help inspire someone else, and if you have a question I’ll do my best to answer it.