ClapMove · clapmove.com
Exercise handout — move better, feel better.
Forearm Rotation
Rotate your forearm palm up and palm down to maintain pronation and supination mobility. Important for daily activities like turning doorknobs.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
15
Reps / Time
30 sec
Rest
2 each way
Tempo
Step-by-Step Guide
Set up
- Sit or stand comfortably
- Bend elbow to 90 degrees
- Keep elbow tucked at your side
Step 1 of 5
Start with palm facing up
Step 2 of 5
Slowly rotate forearm until palm faces down
Step 3 of 5
Hold for 1 second
Step 4 of 5
Rotate back until palm faces up
Step 5 of 5
Keep your elbow still throughout
Breathing
- Breathe normally
- Don't hold your breath
Form Cues
- Keep elbow at your side
- Move only your forearm
- Don't twist your shoulder
- Smooth controlled motion
Common Mistakes to Avoid
- Moving the whole arm
- Twisting the shoulder
- Moving too fast
- Elbow floating away from body
Safety Information
Keep movement pain-free. Stop if you feel clicking with pain.
Progressions
Hold a hammer or weighted object for resistance
Regressions
Reduce range if painful
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.