Prolonged Wrist Stretches

This exercise aims to increase the range of motion into pronation and supination. Pronation is the movement of turning the hand so the palm faces downwards. Supination is the opposite movements so the palm ends facing upwards.


Teaching Points:

  • To increase range of motion into supination and pronation – i.e. turning the palm up or down, a weighted bar can be used to aid gravity.
  • The athlete sits with the elbow supported, directly under the shoulder.
  • The end of the bar is held in one hand, which is positioned at the end range for either movement.
  • This should be held for at least 5 minutes.

Muscles Stretched:

In pronation:

In supination: