Stretching the forearm pronators

This exercise will stretch the pronators in your forearms (forearm muscles which serve to pronate the hand), and lower the pain on the inner side of the elbow (javelin throwers elbow, golf elbow).

Goal of the exercise:

  • Stretching the forearms muscles which serve to pronate the hand (forearm pronators)
  • Increased movement range in the elbow joint and wrist into rotation
Default position
  • Sit down or stand up, keeping your back straight
  • Support the stretched arm in the elbow area
Phase 1
  • Grab the stretched arm with the other hand in the wrist area, so that you could turn the forearm of the stretched hand, the palm should face upwards
Phase 2
  • Stretched arm is relaxed
  • By using you second hand turn your forearm outwardly, so the palm of the stretched arm would face upwards, then we create pressure in other direction with our thumb
  • Take a deep breath
  • With exhale we release the pressure created by the thumb
Exercise video tutorial

Common mistakes

  • Wrong posture (head is pushed forward, lifting the shoulders upwards, rotating the shoulders forward)
  • Holding the breath
  • The pressure is not released with exhale
  • Insufficient time in stretching position
  • Slipping hand 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 elbow or wrist area, exercise daily
  • As a prevention, it is good to exercise after physical activity (screwing, golf, tennis, etc, …) but also after typing on a computer for a long time

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