Wrist and Hand, Phase 4 · Exercise 1 of 4 WH-4 #1

Resisted Pronation and Supination

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Loaded forearm rotation

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 12 reps each direction

You needA light elastic band; a doorknob or sturdy anchor

Demonstration video: Resisted Hand Pronation Supination (Baptist Health (South Florida)). Follow the steps on this page if the video differs.

Why it helps

In Phase 2 you did pronation and supination with a hammer. This phase adds elastic band resistance, which loads the rotation throughout the entire range, not just at the end. It works on forearm rotation strength.

How to do it

Anchor a band to a doorknob at elbow height. Sit so the band is to ONE side of you.
Hold the end of the band in the injured hand with the palm facing UP (supination start position). Elbow bent 90 degrees, tucked at your side.
Slowly rotate the forearm so the palm faces DOWN (pronation), pulling the band across your body.
Hold 2 seconds. Slowly return to palm-up. Do 12 reps.
Then switch the side you sit (so the band is now on the OTHER side) to work the opposite rotation: start palm DOWN, rotate to palm UP. Do 12 reps that way.

Too hard? Try this

Use a lighter band. Or do 8 reps. Or do them without the band first (just resisted with your other hand).

Too easy? Try this

Use a heavier band. Or hold the end position for 5 seconds.

Common mistakes

Your elbow lifts away from your side.
You twist your trunk to help.
You move too fast and the band snaps back.

You should feel

Strong work in the forearm.
Stable elbow at your side.

You should not feel

Sharp pain in the wrist or elbow.
Clicking in the forearm with rotation.
Cramping.

Stop right away if

Sharp wrist or forearm pain.
Sudden weakness.
Numbness or tingling in the hand.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program