Table-supported forearm roll

Equipment

Soft massage / tennis ball

Position

seated

Pacing

Brief contact, adjusted to comfort

The setup & movement

1. Sit at a table and place a soft ball beneath the fleshy middle of one forearm, palm facing upward.
2. Let the table support you. Slowly move the arm a small distance so the ball rolls along the soft tissue.
3. Keep the movement between the wrist and elbow, away from their bony ends. Lift off and switch sides if comfortable.

What this guide establishes

Published self-care description; not a trial of this exact routine.

Start with controllable contact. A suggested duration is not a requirement to continue through discomfort. If you have an injury or a condition that changes whether massage is appropriate, ask a qualified clinician first.