Rotation Forearm

Purpose of the exercise

Mobility and strength exercise for forearm rotators (pronator teres, pronator quadratus, supinator) and wrist muscles. Improves forearm rotation range of motion, strengthens pronation and supination movements and helps recovery after wrist or elbow injuries. Also effective for improving grip functionality and for prevention of tennis elbow and golfer's elbow.

Supplies

• Chair or table for arm support
• Optional: light dumbbell or hammer for resistance
• Sufficient space to move arm

Starting position

1. Sit down with your forearm supported on a table
2. Bend your elbow 90 degrees
3. Let your forearm move freely over the table edge
4. Or: keep your elbow against your side with forearm forward
5. Start in neutral position (thumb points up)
6. Keep your upper arm still

Implementation

Pronation (turning inwards):

1. Turn your forearm inwards
2. Move from thumb up to palm down
3. Turn as far as comfortably possible

Supination (turning outwards):

4. Turn your forearm outwards

5. Move from palm down to palm up

6. Turn as far as comfortably possible

7. Slowly alternate between the two directions

Points of interest

• ✓ Keep your elbow still (only forearm moves)
• ✓ Move slowly and in a controlled manner
• ✓ Create full range of motion in both directions
• ✓ Stay within comfort zone (no pain)
• ✓ Breathe calmly during movement
• ✗ Avoid movement of elbow or shoulder
• ✗ Don't force through pain
• ✗ Don't move too fast
• ✗ Do not compensate with wrist movement
• ✗ Do not overstress

When this exercise?

This exercise is suitable in rehabilitation after wrist fractures, radius/ulna fractures, elbow injuries or with limited forearm rotation (in consultation with physiotherapist). Ideal as mobility exercise after plaster immobilisation. Very effective for tennis elbow or golfer's elbow to maintain forearm mobility. Perfect as daily exercise for stiffness in forearm rotation. Also valuable as preventive exercise for people with repetitive strain injury (RSI). Suitable for elderly people with stiff wrists/forearms. Can be performed several times a day. In case of acute pain, swelling or instability, first have it assessed by a physiotherapist. Start without weight and only add light resistance later.