The WORST Exercise to Increase Forearm Supination. Do THIS Instead.

STOP using a hammer to stretch your forearm into supination or pronation. Hammer rotations are a very common exercise that is recommended to increase forearm range of motion. The problem is that the exercise is more advance but is often advised in the early stages of injury recovery.

If your forearm is very stiff, the hammer will cause more strain and pain to your wrist, and fingers, with little improvement to your supination range of motion.

Luckily, in this video, Michelle will demonstrate what to do instead. One of the more effective and less painful solutions to increase your forearm supination, or pronation, is to perform a passive supination towel stretch.

Using a towel, reduces the strain on your wrist and works by applying an even force throughout the entire forearm. Unlike the hammer rotation that only works on the wrist.

Try it out for yourself and comment below. Let me, and others, know how this stretch felt for you!

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Virtual Hand Care helps people maximize their recovery after a hand, wrist, elbow, and shoulder injury and for those that want to prevent injuries from happening in the first place!

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Disclaimer:
This video is for educational and demonstration purposes only and is not to be used as a replacement for seeking medical advice or treatment of your condition. Virtual Hand Care, or its members, do not offer medical advice, diagnosis or treatment. Always consult with your doctor or healthcare provider before starting any exercise program. Please know that performing any exercise or program is solely at your own risk.

[VirtualHandCare]

Hammer rotations are one of the worst exercises to increase your forearm supination or pronation range of motion after an injury. They are painful and put a lot of strain on your wrist. Not to mention they don't stretch the WHOLE forearm! Watch this video to learn what you can do instead of hammer rotations! 👍Not medical advice.❌ LIKE and SUBSCRIBE to show your support. 🙏

[martajoy]

Thank you so so much for this wonderful, miraculous set of exercises!!! I had radial head fracture (broken into several pieces), after almost 3 months of rehabilitation I managed to regain much mobility but not supination - it remained on level zero. The ultrasound in motion showed some blockade in the joint and my doctors told me I would have to get used to that state. I started doing your towel and weight exercises (continuing my rehabilitation) and after 3 days something changed. Since then I've been observing constant progress! It's slow but consistent :) And the whole limb feels totally different when some supination is possible. Thank you so much, I'm infinitely grateful 🙏🏻🙏🏻🙏🏻 And the message to everyone here is - never ever give up, try again even if nothing seems to be improving - one day it will!!!! ❤️❤️❤️

[edwardcordell]

You are an angel ❤ thank you for these wonderful videos.. 5 weeks form my elbow surgery .. following all videos and practicing every day.. Thank you again

[chandlersnyder]

For those of you that like the hammer exercise and want to build strength as well: move your hand up the hammer to decrease the moment arm, this will make the exercise easier for you to get started. For progression you can increase the moment arm by moving your hand further down the handle :)

[christianepaquet]

Wonderful ! It seems that more and more people are discovering your channel and it seems to help most of us. Keep up the good work, it is worth it !

[dianaholvik]

Thank you so much for this. I have been watching many of your programs this evening. I am at week 7 since a comminuted intra-articular fracture of distal radius. It was manually reduced while i was under heavy sedation (in ER). I think i have some soft tissue damage especially in the ulnar joint. I have been having increasing pain in ulnar region from outside of hand all the way to elbow. Got into a respectful disagreement with my PT today (first PT appointment) because she kept trying to push me through increasing pain. I am a retired Reg. Nurse and I know I should not be going from 6/10 to 8/10 pain and still pushing my parameters. I noticed one of the exercises was this very exercise, the "windshield wiper" or "hammer" exercise. So thank you again. Will be watching and following more of your episodes

[mariazarazaga]

Hi from Germany and thank you much for all your good videos, that help so many people. I was in the brace for more than 6 weeks, no surgery, and have a hard time especially with supanation. Doing the movements in your videos gives me confidence that in the end everything might get fine again.

Maria

[gkhnc]

This is the greatest tip, thank you very much. It was very uncomfortable to hold my arm because of the edema near the wrist, this saved me 🙏

[ferdiyanprihandono]

This video helps a lot! I've been training supination for more than 2 weeks and my flexibility been back to 50%. I hope more videos about supination and how long it takes to back to normal.

I think my arm strenght been back to 65-70% but the flexibility still in 50%. Hope you will come up with more videos about supination

[Bobbinivs]

You are an absolute Angel ❤ So glad I came across your video.
My physio was just twisting my arm . I was in a lot of pain and discomfort. I still do not have much range of mobility. I had a Colles fracture 2 months ago. Was told after 3 sessions that I was discharged from physio!!!! Hello, what about strengthening exercises to follow.
You have explained the reasons of discomfort so well.
Thankyou so much
🙌🏼🙏🏼💕

[ronniemillsap]

OH i jeeded this badly! Now i know why i have to be 'very careful' when doing the hammer rotations...the grip from my hand was loading my wrist and compressing my cartilage in it : ) thanks!

[dianeball]

I recently received a distal radius fracture and was given, not only this hammer grip, but also told to wiggle my fingers. I was given a splint (I was surprised that I didn't receive a cast), then I was given a brace, which was very uncomfortable, because it kept rubbing. While wearing the splint, I could not wiggle my thumb, so my thumb became very soft. With the hammer exercise, since my fingers and thumb were all very stiff, it was very hard to hold the hammer plus the hammer was heavy even though I was using a small ball peen hammer. My wrist was broken on Jan. 17, 2023, it was operated on Jan. 23, 2023, and the fingers are still stiff, plus I still cannot make a full fist. I appreciate your exercises and your thorough explanation of each exercise.

[orisisorisis]

Muchas gracias por sus aportaciones. Que tenga felices fiestas y un nuevo año lleno de bendiciones, un abrazo desde México.

[balognerjohnerjohnson]

been looking at dozens of videos and this is the video that made me realize i just need some stretching. this is the best one that offers that least pain with the best results (well the only video that made me see results)

[func]

I really like this video- paired with other exercises I've been doing, it just really allows it to make more sense so my action is productive and not rote

[cheriallan]

Thank you so much for this supination video! I've been working on supination as well. The hammer exercise is exactly what I was told to do when I was in rehab, and I always wondered about it bc it seemed to me to be the wrist that got most of the rotation and my forearm really didn't move the way it should. I'm trying this today!!

[leopoldoastudillo]

Your videos have helped me recover 100%, THANK YOU!⚘

[applescruff]

I'm 7 weeks out from surgery and crying because I still can't rotate my forearm whatsoever. 😭 My PT switched me from stretching to strengthening and has me using a weight instead of a hammer but I noticed it too that it doesn't move my forearm. Will try these towel exercises and hope to be able to type with both hands again.

[Bobbinivs]

I also have osteoporosis… naturally needed a dexascan which showed how weak my bones are.
I am now trying to research on care for osteoporosis.

[Jetto]

Thanks alot, this is really works to me, unlike the hammer which I couldn't even hold vertically to make it work properly. So I've almost gave up trying to recover my supination.