Forearm rotation (pronation & supination)
Turn the palm down and up while the elbow stays steady — a staple motion for forks, doorknobs, and tools.
Bend the elbow to 90° at your side, forearm halfway between palm-up and palm-down.
Ready when you are
We'll guide you through 5 short steps — about 26 seconds of guided motion. Pause or stop anytime — nothing leaves your device.
Have ready: Stick, dowel, or pen (rotation aid)
Contraindications & stop if…
When not to do this
- Recent elbow fracture or surgery without clearance
- Instability that feels like the joint slips
Stop if
- Sharp elbow pain
- Clicking with catching
- New numbness in ring or small finger
Guided full-screen session — 3D hand, optional mirror, voice or silent modes.
Why it helps
Pronation and supination restore the rotation you use for pouring, typing posture changes, and opening doors — without loading grip.
What it should feel like
A gentle twist in the forearm. No sharp pinching at the elbow.
Target area
Forearm, wrist
Stop if you notice
- Sharp elbow pain
- Clicking with catching
- New numbness in ring or small finger
Get clearance first if
- Recent elbow fracture or surgery without clearance
- Instability that feels like the joint slips
Watch a curated demo
Your practice loop
Pause where you want, then tap A for where the loop starts and B for where it ends. Turn Autoloop off anytime — your A/B times stay saved for this video.
Now 0:00 · Loop 0:00 → end of video
Education sources
HandTherapy.app summarizes common home-program elements used in hand therapy and surgery recovery education. These links are for learning — they do not replace your clinician's instructions.
How to do it well
Goal, setup, dose, and the things therapists most often have to repeat. This is education — not a replacement for your clinician's plan.
Before you start
- Keep the upper arm against your ribs so the twist comes from the forearm.
- If the elbow pinches, shrink the range by half.
- Optional: hold a thin pen, chopstick, or dowel across the palm like a small steering wheel — it can make the rotation axis easier to feel.
Today's dose
- Reps
- 8
- Sets
- 2
- Sessions / day
- 3
- Rest
- 30s
- Pain ceiling
- 3/10
Common mistakes
- Shrugging the shoulder to cheat extra rotation
- Letting the wrist cock sideways to fake more turn
- Holding the breath through the arc
Easier version
- Use the other hand to lightly guide only the last few degrees
- Reduce to 5 reps
Harder version
Only if your phase allows progression.
- Add a 3-second hold at end pronation and supination
How did this feel?
One tap. Saved as a question for your next visit when relevant — never auto-shared.
What to do next — not a dead end
Suggestions use shared goals, tags, and difficulty — not your medical record. Always defer to your clinician’s plan after surgery or a flare.
~2 min this exercise
Add a second exercise below for a fuller block.
None required — bodyweight / table surface only
Explainer ceiling: 3/10 — back off before you reach it.
Get clearance first if
- • Recent elbow fracture or surgery without clearance
- • Instability that feels like the joint slips
Related in the same lane
Same goal or strong tag overlap.