Recovery - Pronation and Supination
Exercise for Wrist Pain Relief: Rotate the forearm slowly from palm up to palm down against light resistance to strengthen wrist and forearm control.
Equipment
Light dumbbell
Coaching points
- Keep the elbow close to the body.
- Rotate slowly through the forearm.
- Use light resistance only.
- Control both palm-up and palm-down phases.
Common mistakes
- Moving the shoulder instead of the forearm.
- Using too much weight.
- Rushing the rotation.
- Letting the wrist collapse.
Action video
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Difficulty
Intermediate
Duration
30 seconds
Repetitions
10 × 2 sets
Touches
0
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