The forearm joint here mainly refers to wrist joint and elbow joint, and its basic activities include wrist joint flexion and extension, elbow joint flexion and extension and forearm rotation. Generally, take a sitting position, relax the upper arm, flex and extend the wrist joints respectively, and relax after maintaining the maximum flexion and extension range of about 10 second. Flexion and extension include lateral flexion, which is repeated ten times each time.

Elbow flexion and extension: generally take a sitting position, make a fist, bend and extend to the farthest point of mobility, and do it slowly and repeat it for 20 times.

Forearm rotation: put the forearm flat on the table, make a fist, keep the upper arm still, and slowly rotate the forearm for 20 times each.

After a week of exercise, these movements can be properly loaded, starting with a small dumbbell of 0.5kg, and weight-bearing exercise can better restore muscle function.

2. Relax the extensor carpi.

Straighten the forearm downward and inward with the palm of your hand, and pull the palm inward with the other hand to make the forearm feel stretched.

3. Forearm strength training.

Generally, the strength of the forearm needs elastic belt's assistance, so you can choose smaller or medium pounds.

The first is the training of elbow flexors. Fix the middle of elastic belt on the wall, take a standing position or a sitting position, hold both ends of elastic belt with both hands, and pull elastic belt back by bending his elbow. Be careful not to lean back during this process. Repeat 15 times, two groups at a time.

Followed by rotator cuff and rotator cuff exercise. Fix one end of elastic belt on the wall, hold the other end in your hand, firmly hold the upper arm, and pull elastic belt through the adduction and abduction of the forearm. When doing this, it is necessary to ensure that the adduction and abduction of the forearm reach the maximum range of motion, and keep the elastic belt in a state of tension all the time. Each hand on each side repeats 10 times, repeating 3 groups, alternating left and right, abduction and adduction.