The Forearm
Similar to the leg, the forearm has two bones, the ulna (located on the pinky side) and the radius (on the thumb side). To accommodate revolving the wrist, the radius rotates over the ulna. Even sweeter is how the forearms facilitate hugging and wrapping arms around objects.
Moving up the arm, the next joint is the elbow, which is formed by the ulna, radius and humerus (the bone of the upper arm).
When you bang your ‘funny bone’ and feel a zinging sensation around your elbow it is due to the ulnar nerve, which runs along the inside part of the elbow, being pinched against the humerus.
There are 20 muscles in the forearm of which various combinations collaborate to move the fingers, wrist, forearm and elbow. Everything within the musculoskeletal system is interrelated; just as strengthening the muscles above and below the knee help to strengthen the knee joint, strengthening the muscles of the forearm help to strengthen the wrist joint.
Isometric exercises are beneficial for maintaining strength and stability while in a pose; the body remains still while the designated muscles are tensed, usually toward one another. Imagine pressing hands down on the floor, shoulder width apart, and attempting to drag them towards one another without actually moving them.
Explore the power of subtle movements on your wrists through Table pose. These same explorations can be done from any pose where the hands and arms are supporting the body, such as Down Dog, Plank or Modified Side Plank.
Find your stable Table on hands and knees with hips over knees and shoulders over wrists. Notice how you place your hands, the bend in your wrists, and any sensations in your forearms, elbows, upper arms and shoulders. Gently yet firmly press down through your hands and notice how this small change may reverberate within your hands, wrists, arms, shoulders and chest. Release the press of your hands, sit back, and roll out your wrists.
Return to Table. Bring your attention to your wrists. Engage your fingers by gently yet firmly pressing down through them while isometrically pulling towards you in a barely perceptible motion just enough to cause parts of the fingers and palms to slightly lift, causing the hands to go from flat on the ground to slightly cupped. Notice how the wrists respond to this subtle change of hand position. Release the pose, sit back and gently wave your hands up and down.
Refind Table and bring your attention to your front appendages (arms and hands). Isometrically hug the hands and arms towards one another. Release the isometric stretch and notice what, if anything, changes in sensation or support. Enjoy two breaths and then repeat the stretch and notice where you feel muscle engagement. This same isometric stretch can be explored from Down Dog. Isometric stretches can be incorporated elsewhere, for instance, stretching the feet, legs and thighs while in Down Dog or on your back in Bridge.
To strengthen the forearm muscles try Finger Flicking. With arms comfortably at the sides fold the thumbs into the palms and gently curl the fingers over the thumbs. Flick the fingers and thumbs open wide, like a fan, and hold for 3 seconds. Curl the fingers back over the thumbs and continue this motion for a total of 10 finger flicks.