Exercise Profile
  • Target Muscle Group
  • Exercise TypeSMR
  • Equipment RequiredTiger Tail
  • MechanicsIsolation
  • Force TypeCompression
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Forearms Muscle Anatomy Diagram

Forearm Tiger Tail Overview

The tiger tail is an implement used to perform a form of self myo-fascial release.

Using the tiger tail on the forearms is a great way to warm up and cool down for your workout, especially if you plan to perform upper body exercises that require the forearms to be more mobile.

When you perform SMR on your forearms, or any muscle group for that matter, you alleviate some of the tension that is built up during the day and your workouts.

Forearm Tiger Tail Instructions

  1. While in a seated position, position one end of the tiger tail on a solid surface and hold the other end in one hand.
  2. Adjust pressure into forearm by using your bodyweight to bear down on the roller.
  3. Slowly roll up and down the length of the forearm for 20-30 seconds.
  4. Repeat for both the inner and outer portion of the forearm on both sides.

Forearm Tiger Tail Tips

  1. Given the tricep has flexors and extensors (much akin to the bicep and tricep causing opposing joint actions at the elbow), it would be wise to ensure that you’re completing soft tissue work on both aspects of the forearm.
  2. The most important thing you can remember with any soft tissue work: KEEP BREATHING. Don’t hold your breath, you want to release tension, not generate it.
  3. If you find a tender spot, pause for 5-6 seconds and focus on slow, deep breaths and try to relax.
    • In addition to some deep breathing, pause for a second and take the joint through flexion and extension. This a method of active release known as “tack and floss”.
  4. Foam/stick rolling may be uncomfortable but that’s not an excuse to avoid it. It hurts because there may be physiological or neurological influences generating a pain response. The more you roll the better it’ll feel provided there’s no serious underlying mechanism.
    • HOWEVER, if you notice any burning, numbness, or tingling, keep moving past that area. It’s likely a nerve and pausing on it for any length of time would not be a good idea.