Forearm Ball Release After Racket Sports or Climbing
Self-massage of the forearm flexors and extensors by rolling a tennis ball on the thigh, combined with opening and closing the hand. Designed to close out pickleball, badminton, climbing, or team handball sessions, where grip and wrist take a beating.
How to play
- Sitting on the floor or a bench, place the ball on your thigh and rest your forearm on it, palm down (extensors).
- Roll slowly from near the elbow to the wrist for 45 seconds, using the other arm on top to control the pressure.
- Pin and move: hold the ball still on the tightest spot and slowly open and close your hand 10 times.
- Turn the palm up (flexors) and repeat: 45 seconds of rolling, then 10 wrist curls and extensions with the ball pinned.
- Switch arms and repeat steps 2 to 4 (1.5 min).
- Finish: on hands and knees, stretch the flexors with fingers pointing toward your knees, then the extensors with the back of the hand on the floor, 30 seconds each; finish by squeezing and releasing the ball 10 times.
Rules
- Don't roll over the wrist bone or the elbow.
- If your fingers tingle, move the ball and ease off.
- On hands and knees, shift weight gradually and keep the wrist pain-free.
- No throwing balls: set them down when you're done.
Variations
Easier
Roll the ball between both palms and on a table, without body weight.
Standard
Ball on the thigh, with rolling, pin and move, and the final stretch on hands and knees.
Harder
Rest the forearm on the ball on the floor and put some upper-body weight on it.
Adaptations
- Limited mobility: do it on a desk or wheelchair armrest with the same steps.
- Shy students or students with autism: individual work, no contact, with the sequence written on the whiteboard.
- Students with a wrist injury or low strength: gentle rolling with no load and a seated stretch assisted by the other hand.
Learning goals
- Use a recovery routine targeted at grip muscles.
- Tell the flexor and extensor muscles of the forearm apart.
- Prevent overuse problems in racket sports and climbing.
Equipment for a class of 25
- tennis balls: 25
Teacher tip
This fits right after putting away the rackets: each student keeps one ball and returns it at the end. Remind them that tennis elbow often starts in the extensors.
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