Superficial front arm line (Sfal)
Grip strength, pushing power, and everything you carry.
The Superficial Front Arm Line (SFAL) runs from your chest down through the inside of your arm, into your palm and fingers. It links the pectorals, biceps, forearm flexors, and palmar fascia—basically, your front-arm force line for pushing, pulling, gripping, and carrying.
When It’s Tight or Dysfunctional, You Might Notice:
Shoulder or bicep pain
Wrist or elbow tension (especially flexors)
Poor grip endurance or forearm fatigue
Reduced range when reaching overhead or forward
Numbness or tingling in the fingers or palm
Support & Mobilize It: How to Work the SFAL
1. Doorway Chest Stretch (Pec Focus)
Why: Opens the chest to release the origin of the SFAL.
How: Stand in a doorway with one forearm on the doorframe. Step forward until you feel a stretch across the front of the shoulder and chest.
Time/Reps: Hold for 30 seconds per side.
Pro Tip: Keep your ribs down and shoulders relaxed—no overextension.
2. Forearm Flexor Stretch (Palm Wall Press)
Why: Releases tension in the wrist and forearm flexors.
How: Stand facing a wall, extend your arm straight with your palm flat on the wall and fingers pointing down. Gently press and hold.
Time/Reps: 30 seconds each arm.
Pro Tip: Don’t force it—ease into the stretch and keep the elbow straight.
3. Banded Bicep Opener (Shoulder Flossing)
Why: Mobilizes the shoulder joint and lengthens the biceps.
How: Anchor a resistance band at shoulder height. Step back and rotate your palm up, allowing the band to gently pull your arm into extension.
Time/Reps: 8–10 pulses or 30 seconds of hold.
Pro Tip: Keep your scapula engaged and chest lifted.
4. Farmer’s Carry with Shoulder Pack
Why: Strengthens the SFAL through grip and stabilization.
How: Hold heavy dumbbells or kettlebells at your side. Pack the shoulders down and back, engage your core, and walk slowly with control.
Time/Reps: 20–40 seconds, 2–3 rounds.
Pro Tip: Don’t shrug—stay tall and grounded.
5. Self-Massage with Ball (Forearm + Palm)
Why: Breaks up tension in the palmar fascia and wrist flexors.
How: Use a massage ball or lacrosse ball to roll out the palm, then trace up into the inner forearm.
Time/Reps: 1–2 minutes each side.
Pro Tip: Roll slow, breathe deep—this one makes a big difference fast.
Wrap-Up & Call to Action
You use your front arm line every day—typing, gripping, carrying, pushing, pressing. When this chain is tight, it affects everything from posture to performance.
Feel like your forearms or shoulders are always “on”?
Book with D2H Wellness to unwind your SFAL and restore strength, length, and full-body connection.
Feel better. Move better. Live better.
— The D2H Wellness Team