Roll out gnarly forearms with a simple pipe.
Go slow. If a knot is screaming, hold on it for a few breaths instead of grinding past.
Rolling your forearm across a pipe is targeted soft tissue work for the dense muscle that gripping, curling and typing beat up daily. You control the pressure through your bodyweight and pause wherever a tight spot shows up. It earns its place as recovery between heavy grip sessions and as prep before pulling days when the forearms feel like rope.
A minute or two per arm is plenty. Roll slowly, park on the worst spots for a few breaths, and stop before you feel bruised rather than released.
After grip-heavy sessions like deadlifts, rows or climbing, or before them if your forearms feel locked up. It also breaks up long days at a desk nicely.
Tender is fine, sharp is not. If a spot is screaming, back the pressure off and hold still on it rather than grinding back and forth.
