elbow & wrist focus
Forearm Rotation
Turning a light stick or rolling pin from palm-down to palm-up and back. It strengthens the muscles that rotate the forearm, which you use to open jars and turn door handles.
Key cue: Elbow tucked in, turn the palm up, then down, slowly.
Area
elbow & wrist
Level
intermediate
Volume
2 × 10
Goal
recovery
How to do it
- 1Sit tall with your elbow bent to a right angle and tucked against your side, holding the middle of a light stick or rolling pin with your palm facing down.
- 2Slowly turn your palm up towards the ceiling as far as is comfortable, keeping a firm grip.
- 3Turn it back to palm down at the same slow pace.
- 4Do 10 turns each way. Once the middle grip feels easy, hold the stick nearer one end to make it harder.
Easier and harder versions
- Easier
- Use a lighter tool, or no tool at all.
- Harder
- Hold the tool nearer one end, so it is harder to control, once it feels easy.
Helps with
Commonly used for:
Forearm weaknessTwisting and grip strengthRecovery after a wrist injury
Read more
Benefits
- Builds twisting strength in the forearm
- Helps with jars, taps and door handles
- Easy to make harder by changing your grip on the stick
Muscles worked
Strengthening. Strengthens your forearm rotators and wrist.
Forearm rotatorsWrist
Form tips
- Keep your wrist in a straight line with your forearm.
- Move slowly. Control matters more than how far you turn.
Common mistakes
- Twisting from the shoulder or letting your elbow drift away from your side.
- Gripping loosely so the stick wobbles.
When to avoid or modify
- Stop if you feel painful clicking or pain in the wrist, or sharp pain at the elbow.
- Begin with a light object and build up over weeks, not days.
- After a wrist or forearm fracture or surgery, start only once your clinician says loading is allowed.
If in doubt, check with a qualified physiotherapist before continuing.