Vinys
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Wrists

Forearm Pronation: Supination

Improves the rotational mobility of your forearm, reducing the strain that builds up in your wrist during weight-bearing activities and daily tasks.

Stability / Core30 to 60 seconds
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How to do it

  1. 1

    Sit and rest your forearm along your thigh

    Elbow bent to about a right angle and tucked in near your side, with the wrist just past the knee so the hand hangs free.

  2. 2

    Hold a light object in that hand

    A small weight or something similar. Light is genuinely enough for this one.

  3. 3

    Turn the palm up, then turn it down

    The turning happens in the forearm. The elbow stays where it is instead of swinging out to help.

  4. 4

    Move slowly for thirty to sixty seconds, then change sides

    Pause briefly at each end rather than flicking between them.

What to watch for

The elbow swinging away from your side, which hands the work to the shoulder. Keep it tucked in, and ease off if tingling appears in the hand during the turning.

Ways to adjust it

  • Light object

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

Also part of sessions for

Wrist pain

Each of those explains what the condition is, what the published guidance recommends, and where this movement fits.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

Start your first session

From the clinically authored Vinys movement library.