The top of the forearms are even more neglected than the underside of the forearms. The long muscles on the top of the forearm oppose the flexors, and they need to be strengthened in order to balance the overwhelming power of our gripper muscles. I learned this genius dolphin variation pose from Richard Rosen at the Piedmont Yoga Studio last December.
Dolphin Pose with Palms Facing Up:
This forearm strengthener also teaches external rotation to the shoulder joints.
a) Rest forearms on a yoga mat, and place a yoga block in between the wrists along the pinky side of hands.
b) Pike the hips upwards, forming an upside down “V” shape with the body (bend the knees if the hamstrings are very tight).
c) Attempt to press the thumb side of the hand into the floor, and feel the traction and stretch deeply within the muscles of the forearms as the spine extends away from the rooted forearms.
Feel the fresh blood and newfound energy in the top of the forearms after you release the stretch!
A informative piece on Carpal Tunnel Pain…good one