- Don't you release your muscles?
- No. - You don't stretch?
- No.

Hello, I'm Moon Seok Ki from Fitvely. Today, I'll teach you how to release your forearm muscles.

Few people actually care for their forearms. If you work out, you have to stretch them.

If you often use your computer,
your hands, carry heavy loads,
this part becomes stiff. So today I'll show you how to stretch your forearms,

and how to do
self-myofascial release. To put it simply, one forearm muscle
is for bending your wrist.

The other is for straightening your wrist. The bending muscle is inside your forearm; the straightening muscle is on the outside.

It's good to stretch both of these muscles. A neutral grip uses this part of the forearm too.

So I'll tell you how to stretch
these three parts: inner, middle, outer. When you're doing self-myofascial release,

focus on the inner and outer regions. Forearms have thin skin, so don't press too hard.

Just press. You'd feel an ache if your arms aren't released. People with numb fingertips should do this too.

These two parts are easy to get stiff. Over here. Press this part, and massage this part.

It hurts so much... It's a different kind of pain. Focus on stretching this area. That's a big knot.

Lay down your forearms to massage this area. Next, if you turn your forearm, there's another line of muscle.

This area hurts. - That's painful!
- Hold it down, You have a big knot!

- Wait...
- I mean, you have a really big knot! That hurt! - Don't you release your muscles?
- No.

- You don't stretch?
- No. This area is connected to your elbow, so you should massage it a lot.

Just put your thumb there, and massage this part. That would help you. We did the inner and middle part.

The outer muscle is used for extending your arm. There's a line of muscle that bends outwards.

That place tends to get tender. I think my arm feels numb. It feels tingly, right?

No need to press hard. Here's a knot. - Feel it inside?
- Ouch.

- I didn't put too much pressure.
- It hurts! Go down this line of muscle.

The muscle is more tender up here, where it connects to the elbow. When you do it yourself, rub your arm like this.

In the same position. Press your arm down and look for the tender spot, bending your wrist up and down.

Up and down. People with elbow pain also massage their forearms. When you do it yourself, at the spot where the muscle splits

right here, come over here. Place the ball right here, and roll your arm. Rolling, rolling.

Find the most tender spot. Flex your wrist. Also, adding your weight can give more pressure. When I bent her arm,

she said these places hurt. Stretch out your arm and try flexing your wrist. The muscle that's used the most

is the one that gets tight. Don't bend your elbows like this. That's not very effective.

Keep your arms straight
and move your body. Stretch. Rolling. The reason for rolling is

to find the small, sore spots. If you find the most sore spot, likewise keep your palms open,

and press down like that. Keep doing it. That's going to be painful, everyone. It's good for people who do weight training

or carry heavy things,
people who often use their forearms. It's easy to do it yourself.

Same thing for your opposite arm. Inner and outer areas. You can easily find the spots. If you're confused, stretch your arm,

and press the part that's used the most
for bending in and out. That's what you're looking for.

Place your thumb like this, and massage the upper forearm. This place gets tender easily
when you use a neutral grip.

The thumb should always be pointing up to make the muscle extend. Thumbs up, and then massage this area.

Massage this place. I'll make it red, so note that and do it yourself at home.

The muscle that sticks out
when your thumb is up, is the place to massage. Put your palm down and bend your wrist up.

The muscle that moves the most, this area, is the massage spot. If you don't stretch or condition, you get muscle knots.

So it's good to do myofascial release. If you don't have a massage ball,
use a tennis ball or a foam roller.

A foam roller is actually better, because all you need to do
is just rub. Go back and forth on your foam roller,

put your thumbs up, put your thumbs down, and make long moves. As I said, always keep your elbows straight.

Move your body to roll. To massage the inside, roll one arm at a time. If you do weight training, I think this is a must.

Massage the inside like this. Use both arms for massaging this area. You can't use both arms to massage the inner area,

so do one arm at a time. Flip over and roll again. And the next day, you'll have red bruises.

Hold it down and make long moves. Long, like that. Flip your hands and do it again.

Hands bent out, and then in. Moving your fingertips uses different muscles, so keep changing directions to massage different muscles.

Completely lay down your arm for the inner muscle, and keep your elbows straight. Roll like this.

Rolling. Okay. So today's video was about something you'd easily miss: how to do forearm myofascial release.

Actually, your entire body has fascia. It's a thin layer on your muscles, so when it becomes tight, it can cause pain.

I hope you really try this forearm myofascial release. I'll add a replay clip at the end of the video

so I recommend trying it out. That's it for today's content, and if you think it helped, please click

【근막이완】 스트레칭 안하면 ‘염증’ 생기는 '전완근 근막이완' 방법! (셀프 폼롤러+마사지볼+스트레칭)

“운동독학, 누구나 쉽고 전문적으로”
국제트레이너 / 스포츠영양코치 / BJ치즈볼 / 타락헬창
40여개국 세계여행&전문 자격증으로 탄생한 핏블리

➞ 핏블리(문석기) PROFILE 
국제트레이너&스포츠영양코치 
NSCA - CPT (Certified Personal Trainer) 
NASM - CPT (Certified Personal Trainer) 
NSCA - FCL (Foundations of Coaching Lifts)
NSCA Korea - Advanced Sport Nutrition Coach (상급스포츠영양코치)
REPs Registered Personal Trainer 
National Certificate - Exercise Consultant Lv3 
National Certificate - Personal Training Business Skills Lv4 
Red Cross - Essential Aid 
문화체육관광부 - 생활스포츠지도사 2급 
WTPA (여성트레이닝전문가) - 초대 협회장
40개국 세계여행 및 국제트레이너 활동
미국공인 국제트레이너
혁신벤처기업 (주)핏블리 대표이사
베스트셀러 '핏블리 헬스 다이어트 전략집' 저자
베스트셀러 '핏블리 다이어트 생리학' 저자
베스트셀러 '핏블리 운동 호르몬 생리학' 저자
베스트셀러 '핏블리 피트니스 해부학' 저자
베스트셀러 '핏블리 헬스 스트렝스 전략집' 저자
베스트셀러 '핏블리 다이어트 공복운동 전략집' 저자
베스트셀러 '핏블리 다이어트 식단 전략집' 저자
베스트셀러 '핏블리 운동 자세교정 전략집' 저자
베스트셀러 '핏블리 기초 운동지식 전략집' 저자
베스트셀러 '핏블리 여성운동 전략집' 저자
베스트셀러 '핏블리 하체운동 전략집' 저자
베스트셀러 '핏블리 다이어트 영양학' 저자
*약물 1g도 사용하지 않은 라이프타임 내추럴
