Free Weight Supination And Pronation

Lateral Epicondylitis (Tennis Elbow)Medial Epicondylitis (Golfer's Elbow)Elbow InstabilityElbow and Hand

This exercise helps in strengthening the forearm by rotating the wrist with a weight.

Instructions

1Sit with your forearm resting on your knee or a table.
2Hold a small free weight in your hand.
3Slowly lower the weight towards the outside.
4Rotate your forearm towards the inside of your body.
5Repeat for the recommended number of repetitions.

Programming Recommendations

We recommend performing 3 sets of 10 repetitions, once or twice daily unless directed otherwise by your healthcare provider.

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Related Exercises

Wrist Extension Stretch

This exercise helps to stretch the wrist extensors and improve flexibility.

Wrist Flexion Stretch

This exercise helps to stretch the wrist flexors and improve flexibility.

Seated Wrist Extension With Dumbbell

This exercise strengthens the wrist extensors using a dumbbell.

About This Exercise

This exercise is particularly effective for addressing Lateral Epicondylitis (Tennis Elbow), Medial Epicondylitis (Golfer's Elbow), Elbow Instability. Always ensure proper form when performing this exercise to maximize benefits and minimize the risk of injury. If you experience pain during this exercise, stop immediately and consult your healthcare provider.

Professional Guidance

For optimal results, consider working with a physical therapist or other qualified healthcare provider who can ensure proper exercise form and progression. They can also adjust the exercise parameters to your specific needs and condition.

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