Pro/Supination Wrist

Purpose of the exercise

Mobility and strength exercise for forearm rotators (pronator teres, pronator quadratus, supinator, biceps). Improves forearm rotational range of motion, strengthens pronation and supination movements and helps recovery after wrist or elbow injuries. Also effective for improving grip functionality and preventing overuse injuries.

Supplies

• Chair or table for support
• Optional: light dumbbell or hammer for resistance
• Sufficient space to rotate forearm

Starting position

1. Sit down with your forearm supported on the 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. Optional: hold light weight (vertical)
7. Keep your upper arm still

Implementation

Pronation (turning inwards):

1. Turn your forearm inwards (pronation)
2. Move from thumb up to palm down
3. Turn as far as comfortably possible
4. Hold for 1-2 seconds

Supination (turning outwards): 5. Rotate your forearm outwards (supination) 6. Move from palm down to palm up 7. Rotate as far as comfortably possible 8. Hold for 1-2 seconds 9. Gently alternate between the two directions

Points of interest

• ✓ Keep your elbow still (only forearm rotates)
• ✓ 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 after plaster immobilisation to restore mobility. 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 RSI. Suitable for elderly people with stiff wrists/forearms. Can be performed several times a day. In case of acute pain, swelling or instability, have it assessed first. Start without weight and only later add light resistance (hammer or light dumbbell).