Forearm Pronation and Supination

Forearm Pronation and Supination

Purpose: Improve forearm rotation needed for turning keys, opening jars, and using utensils.

Equipment: None at first; optional light hammer/rolling pin later.

How to do it:
1) Sit with your elbow bent to 90 degrees and tucked at your side (a towel roll under the elbow can help).
2) Start with your thumb pointing up.
3) Rotate your palm down (pronation) as far as comfortable, then rotate your palm up (supination).
4) Keep the elbow pinned to your side and the wrist straight.

What you should feel: Gentle stretch in the forearm; mild tightness is expected early.

Dosage: 5 sets of 10 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.

Progression (when cleared):
- Hold a light object with the weight off-center (like a hammer) and rotate slowly.
- Add a brief 2–3 second pause at end range.

Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.