Wonder how to release pain or tension? Try an isometric muscle contraction through the area seeking your attention. Often muscles send signals of pain, fatigue, weakness and tightness, causing confusion as to how to provide relief. Isometric contractions are brief muscle contractions while keeping the muscle and adjacent joint in a fixed position.

For sensations coming from the forearm, try an isometric contraction at the wrist. 

Place your hand in the light fist and push it into the palm of the other hand for a count of three, then repeat. Then place the other hand over the tight fist and lift the fist up. The other hand keeps the wrist from moving. Hold for the count of three and repeat three times.

This gets the muscle and the forearm to contract and relax, which pumps oxygen and blood into the area while releasing tension. This allows the muscle mass to return to a resting position and can be used at any joint. If you notice relief post the muscle contraction, repeat a few times a day.

If it hurts while you are making the contraction, this technique may not be appropriate right now, or your form may be off. If the body hurts more than when the exercises began 30 minutes after this technique, administer self-care and put this technique aside until the tissue is stronger or the joint is more stable.

[You can download these instructions in our Library.]