Elbow Extension and Supination-Pronation Forearm Stretch
One arm straight down in front, the other hand turns its forearm slowly palm up and then palm down; the muscles that rotate the forearm stretch both ways.
How to do it
Setup
Standing tall, one arm straight in front of the thighs, the other hand gripping its hand.
Steps
- Keep the elbow straight throughout.
- Turn the forearm palm up as far as it goes, and hold.
- Turn it palm down as far as it goes, hold, then switch arms.
Common mistakes
Elbow softening during the turn: keep it fully straight so the rotation reaches the forearm. Turning the whole shoulder instead of the forearm: the upper arm stays still. Wrenching past the end: turn only as far as the forearm goes with a light push.
Breathing
Slow and even through the hold.
