Wrist and Hand, Phase 2 · Exercise 3 of 4 WH-2 #3

Pronation and Supination with Hammer

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

Forearm rotation strength

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, 10 reps each direction

You needA hammer, screwdriver, or weighted dowel (start light)

Demonstration video: Table Pronation and Supination with Hammer (Rehab My Patient). Follow the steps on this page if the video differs.

Why it helps

In Phase 1 you turned the palm up and down (pronation and supination) without weight. This phase adds a hammer or weighted stick to load the rotation. A hammer works well because most of the weight is far from your hand, which adds rotational challenge.

How to do it

Sit at a table. Rest your forearm flat on the table with the wrist and hand hanging off the edge.
Hold the handle of the hammer with the heavy end pointing UP toward the ceiling.
Slowly rotate the forearm so the heavy end of the hammer rotates OUTWARD (away from your body) until the handle is parallel to the floor.
Slowly rotate back to start. Then rotate the heavy end the OTHER way (toward your body) until parallel to the floor.
Move slow. Control both directions. Do 10 reps total each direction.

Too hard? Try this

Hold the hammer closer to the heavy end (shorter lever, less weight). Or use a lighter object like a screwdriver or a small dumbbell.

Too easy? Try this

Hold the hammer near the END of the handle (longer lever, more challenge). Or use a heavier object.

Common mistakes

You let your elbow lift off the table.
You let your shoulder shrug to help with the rotation.
You move too fast and lose control.

You should feel

Strong work in the forearm muscles.
Smooth, controlled rotation.

You should not feel

Sharp wrist pain.
Sharp elbow pain.
Loss of grip on the hammer.

Stop right away if

Sharp wrist pain.
Wrist clicking or popping with rotation.
Dropping the hammer due to weakness.

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