45-60 Seconds, 2-3x/day. Perform as necessary throughout week to reduce tightness
If you are using the tennisball: Rest your forearms on a table or flat surface and slowly apply pressure with the tennis ball from the elbow all the way to your wrist. Use your other hand to apply more pressure and better control the position of the tennis ball. If you find a tender location, slowly roll back and forth or in small circles until it relaxes.
If you are using the can of food: Rest your forearms on a table or flat surface and slowly apply pressure with the can from the elbow all the way to your wrist. Use your other hand to apply more pressure and better control the position of the tool. If you find a tender location, slowly roll back and forth until it relaxes. Move along different lines down the forearm.
Self-Massage of Back-Side of Forearm Using Tennis Ball/Can of Food: The other hand helps to prevent the ball from slipping out from the forearm and also helps to apply pressure. The Foam Roller can be used in the same way.
