Stretch:
For each stretch you should feel tension in the forearms. Do this routine at least morning, afternoon and evening for best results.
1. Stand facing your desk or tabletop. Push your palms flat on the tabletop, fingers facing away. Push your elbows straight and lean toward your fingertips keeping your palms flat. Hold for 10 seconds and repeat 3 times.
2. Beginning in the same position as above, turn your fingers toward you, and lean back keeping your palms flat on the table, elbows straight. Hold for 10 seconds and repeat 3 times.

Strengthen:
1. Take a stress ball and squeeze the ball through out the day. Perform a minimum of 3 sets of 10 repetitions in each hand.
2. Hold a 2- to 3-pound weight in your hand, and rest your elbow on your knee or armrest, palm down. Keeping your arm steady, slowly curl the weight as far as you comfortably can and then slowly lower it. Repeat 10 times for a total of 3 sets.
3. Do exercise #2 with you palm facing up. Repeat #2 and #3 once a day.

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