PVC Forearm Stretch
The PVC Forearm Stretch is a targeted mobility exercise that uses a PVC pipe to apply gentle leverage to the wrist, effectively lengthening tight forearm muscles. It is ideal for improving wrist flexibility and relieving tension caused by heavy gripping or repetitive strain.
By analyzing your training history, the AI identifies when you have performed heavy grip-intensive movements—like deadlifts or pull-ups—and schedules this stretch to accelerate recovery. If you log subjective feedback regarding wrist tightness or pain, the system automatically prioritizes this exercise to prevent overuse injuries like tendonitis. Additionally, the app tracks the duration of your hold to ensure you maintain the stretch long enough to elicit actual tissue change without exceeding your personal pain threshold.
Form Cues
- Keep your elbow fully extended throughout the hold
- Relax your shoulders down away from your ears
- Apply gentle, steady pressure using the PVC pipe
- Breathe deeply to encourage muscle relaxation
- Keep your wrist aligned with your forearm
- Don't force the wrist into a painful range of motion
- Don't bounce or use ballistic movements
- Don't bend the elbow of the stretching arm
- Don't hunch or tense your upper traps
- Don't grip the PVC pipe too tightly with the stretching hand
Common Mistakes
- Bending the elbow
- Applying force too quickly
- Shrugging the shoulders
- Stretching to the point of sharp pain
- Holding the breath
Muscles Worked
This exercise primarily targets the forearm flexors and extensors, which are critical for grip strength and wrist stability. By using the PVC pipe for leverage, you can isolate these often-neglected muscles more effectively than with manual stretching alone, helping to reduce the risk of strain from repetitive gripping.
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