HOW: Standing with your arms straight by your sides, rotate your forearms and palms fully in and fully out to perform full pronation and supination AROM. You should be changing between your palms facing forward and your palms facing behind you and out to the sides.

 

FEEL: You may feel a stretch in your forearms and wrist with your forearms doing most of the work.

 

COMPENSATION: Make sure you’re rotating your forearms and wrists, not just your shoulders. 

HOW: Get set up standing in front of a wall with your hand on the wall with a towel. With your hand at shoulder height, perform the exercise by rotating your hand/wrist clockwise and counter-clockwise as far as you can tolerate and repeat. If you can tolerate it, lower your hand on the wall so that you work on tolerance to loaded wrist extension with this.

 

FEEL: You may feel a stretch on the palm side of your wrist and forearm as well as on the outsides of your wrist/forearm depending on how far and what direction you rotate your hand. No need to force pain or significant discomfort in your wrist, just limit how far you rotate your hand/wrist.

 

COMPENSATION: Maintain pressure against the wall with your wrist and fingers, be sure you’re rotating your hand/wrist and not just your arm/forearm.

HOW: With the band anchored to the inside of you, walk out to get tension. Keep your elbow at your side and raise your forearm up, creating a 90 degree angle from your shoulder to your hand. While holding the band, start with your palm facing down. Slowly and controlled, rotate your wrist and forearm up and over until your palm faces up. Perform that motion back and forth making sure to keep your elbow bent at 90 degrees.

 

FEEL: You should feel the muscles in your forearm working hard. You will also feel your bicep working as you rotate outward.

 

COMPENSATION: Don’t extend your forearm out past 90 degrees and don’t bring it up closer to your biceps. Control the band, do not let the band control you.

HOW: Get set-up sitting upright holding a dumbbell with the side you want to exercise. You can support your arm on a surface if you’d like, but have your hand and wrist unsupported off the edge of the surface. Position your elbow bent in 90 degrees of flexion with your palm facing up. While maintaining arm and elbow position, perform concentric and eccentric wrist flexion and repeat. You can also use your other hand for resistance if you’d like. See video for more tips and instructions.

 

FEEL: You should feel the muscles on the inside of your forearm working as well as other muscles in your forearm and hand to help with gripping the dumbbell. You may feel tension on the inside of your elbow as well.

 

COMPENSATION: Do not lose elbow position.

HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm. With your elbow flexed to 90˚, position your forearm and wrist in a neutral position with your thumb facing up, and have your hand unsupported at the edge of the surface. While maintaining elbow position, hold a dumbbell and perform pronation and supination. See the video for other tips and instructions.

 

FEEL: You should feel the muscles on top of your forearm working as well as other muscles in your forearm and hand to help with gripping the dumbbell if you’re using one. You may feel tension on the outside of your elbow as well.

 

COMPENSATION: Perform slowly, do not lose elbow position, do not lift your arm off the surface. Try to keep your forearm still on the supporting surface.

HOW: Grab onto one hand with the other with your elbow slightly bent. Pull the hand downward with your palm facing away from you. At the same time, straighten your elbow and begin to push the pinky side of your hand outward creating a stretch on the front of your forearm. Hold that for as long as prescribed. 

 

FEEL: You should feel a stretch in the front of the forearm that you are pulling down. 

COMPENSATION: Don’t straighten your elbow right away, make sure to pull down and out on your wrist as you straighten.

HOW: In a standing position with your arms at your side and your shoulder blades squeezed back, bend your elbows and rotate your arms out to the side as far as you can. From here, face your palms forward, point your fingers facing back as far as you can extend them, and extend your wrist back. After this, bring your arms up putting your thumb in your hand making a fist as you point your palms to the front while bringing your arms back to the starting position. Do these in a controlled, continuous motion. 

 

FEEL: You should feel a stretch in your wrist, arm, and finger muscles. 

 

COMPENSATION: Keep your shoulder blades engaged. Don’t cut each motion short, perform as much as you can for each.

HOW: Get set-up seated with the forearm you want to target supported on a surface with your palm facing down. Using an object that can roll back and forth, roll out the forearm flexor mass muscles from just proximal to wrist and your elbow bone (see video for tips). Use as much pressure as you feel comfortable with, do not cause excessive pain, think of this as foam rolling your forearm muscles.

 

FEEL: You should feel a foam-rolling like sensation on your forearm flexor muscles.