Stretching the supinator muscles in the forearm

This exercise is about stretching the supinator muscles of the forearm (forearm muscles which supinate the forearm), and will help during pain on the outer side of the elbow (tennis elbow).

Goal of the exercise:

  • Stretching the forearm muscles which supinate the forearm
  • Increased movement range in the elbow joint and wrist
Default position
  • Keep a straight standing or sitting posture
  • Support the hand you want to stretch in the elbow area
Phase 1
  • Grab the stretched hand with your second hand in the wrist area so that you could rotate the forearm of the stretched arm, the palm should face downwards
Phase 2
  • The stretched arm is relaxed
  • By using the second hand we turn the forearm inwardly, the palm of the stretched hand should face downwards
  • In the moment when the forearms is rotated inwardly as much as possible, push your thumb in the other direction
  • Take a deep breath
  • With exhale we release the pressure of the thumb and return into default position
Exercise video tutorial

Common mistakes

  • Wrong posture (head pushed forward, lifting shoulders up, shoulder rotated forward)
  • Holding breath
  • There’s no pressure
  • The counterpressure is not released with exhale
  • Insufficiently short time in the stretching position
  • the hand which is not being stretched is slipping on the skin of the stretched forearm (it’s necessary to fix your forearm behind the forearm bone)

How often to exercise

  • If you have problems in the elbow or wrist area, exercise daily
  • As a prevention, it is good to exercise after physical activity (golf, tennis, etc, …) but also after typing on a computer for a long time

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