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Exercise handout — move better, feel better.
Pronation Supination ROM
Turn your palm up (supination) and down (pronation). Essential for daily tasks like turning doorknobs and using tools.
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
12
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 until palm faces down
Step 3 of 5
Hold for 1 second
Step 4 of 5
Slowly rotate back until palm faces up
Step 5 of 5
Keep elbow still throughout
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Only forearm moves
- Keep elbow at side
- Don't twist shoulder
- Smooth controlled motion
Common Mistakes to Avoid
- Moving the whole arm
- Letting elbow drift away
- Twisting shoulder
- Moving too fast
Safety Information
Avoid if recent forearm fracture. Caution with DRUJ instability symptoms.
Progressions
Hold a hammer for added challenge
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.