Forearm Exercises

Here are the Forearm Exercises

Exercise K: Forearm Rotation, Supination

1. Sit with your left / right forearm supported on a table and your hand resting palm-down. Your elbow should be at your side, bent to an “L” shape (about 90 degrees), and below the level of your shoulder. Keep your wrist stable and in a neutral position throughout the exercise.
2. Gently hold a lightweight hammer with your left / right hand.
3. Without moving your elbow or wrist, slowly rotate your palm upward to a thumbs-up position.
4. Hold this position for __________ seconds.
5. Slowly return your forearm to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise L: Forearm Rotation, Pronation

1. Sit with your left / right forearm supported on a table and your hand resting palm-up. Your elbow should be at your side, bent to an “L” shape (about 90 degrees), and below the level of your shoulder. Keep your wrist stable. Do notallow it to move backward or forward during the exercise.
2. Gently hold a lightweight hammer with your left / right hand.
3. Without moving your elbow or wrist, slowly rotate your palm and hand upward to a thumbs-up position.
4. Hold this position for __________ seconds.
5. Slowly return your forearm to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise M: Grip Strengthening

1. Hold one of these items in your left / right hand: play dough, therapy putty, a dense sponge, a stress ball, or a large, rolled sock.
2. Squeeze as hard as you can without increasing pain.
3. Hold this position for __________ seconds.
4. Slowly release your grip.

Repeat __________ times. Complete this exercise __________ times a day.