Pronation and Supination of the Forearm Rehab | Theraband Flexbar

Theraband Flexbar is an excellent tool for rehab in pronation and supination of the forearm. I demonstrate FOUR exercises for forearm strength and rehab that you can do at home with the Theraband Flexbar. With the Flexbar you get concentric and eccentric resistance to help build forearm strength. These exercises are great for climbers, Brazilian Jiu-Jitsu athletes, CrossFit athletes, wrestlers, gamers, weight lifters, and anyone looking to build size, strength, and resiliency in their forearm muscles.
Supination and pronation anatomy can be confusing to remember but isn't super important unless you're really trying to understand the anatomy and actions of muscles and joints. Supination is the motion of rotating the hand from a palm-down position to a palm-up position. The goofy way I always remembered this motion was that I was rotating my palm upwards like I was holding a bowl of soup. If you remember the supination motion, then you can remember that the pronation of the forearm is simply the opposite, rotating the hand so the palm is facing towards the floor.
These exercises can be helpful for conditions like pronator teres syndrome, golfer's elbow (medial epicondylitis), tennis elbow (lateral epicondylitis), radial nerve entrapment, little league elbow, carpal tunnel syndrome, elbow tendonitis, elbow bursitis, radiating and tingling/numbness in the hand or forearm, or generally for any pain or weakness in the elbow, forearm, wrist or hand.
You can buy the Theraband Flexbars I use in this video AND in my clinic here:
Green (Medium) Theraband Flexbar - amzn.to/3jOC3u2
Blue (Heavy) Theraband Flexbar - amzn.to/3aihNxL
Red (Light) Theraband Flexbar - amzn.to/3qp7JZo
Yellow (Extra-Light) Generic Theraband Flexbar - amzn.to/3dedF3E
Here are some other awesome Theraband products that I like in the hand and wrist rehab process:
Theraband Hand Exercise Ball - amzn.to/3pnPAdp
Theraband X Trainer - amzn.to/3b9mh93
These are the elbow and wrist braces that I use in the clinic to help with recovery from elbow and wrist injuries:
Golfer's Elbow and Tennis Elbow Brace - amzn.to/37nhKik
Wrist Brace for Wrist Pain Conditions - amzn.to/3u8nPsJ
If you want to read more about common conditions I see as a chiropractor in Dumfries, VA you can check out my blog content here - www.jasonwilliamschiro.com/blog/
You can follow us on Facebook to keep up with our latest posts and content here - / drjasontwilliamsdc
If you want to jump to one of the specific exercises you can do that in the chapters here:
00:00 - Intro
01:06 - Forearm Pronation (Single Arm)
02:03 - Forearm Supination (Single Arm)
02:35 - Forearm Pronation (Both Arms)
03:20 - Forearm Supination (Both Arms)

[@nickmartinez5327]

absolute monster using the green one

[@AlphaRedd]

Precisely what I needed. Thanks

[@JasonWilliamsDC-Chiro-Rehab]

Awesome! Glad it was helpful!

[@alexvasylivskyi3707]

Very nice and thank you

[@JasonWilliamsDC-Chiro-Rehab]

Hope the video was helpful! The Theraband Flexbar is a great rehab too. Thanks for watching!

[@1master120]

Thank god for you man.

[@JasonWilliamsDC-Chiro-Rehab]

Thanks for checking out my content! Best of luck!

[@bedorjaber3357]

Thank you helpful

[@JasonWilliamsDC-Chiro-Rehab]

Glad to hear it, best of luck in your recovery!

[@dendrow2930]

Had tennis elbow for three months, been doing this and Tyler twist since yesterday but it gives me a bit of a sharpish pain in my elbow area … any tips?

[@JasonWilliamsDC-Chiro-Rehab]

Cannot legally give you any specific tips since you're not my patient. I typically have patients reduce the intensity (load/twist amount) and repetitions to try and stay away from significant increase in pain and then have them continue until fatigue. Also making sure it's done right. They aren't necessarily the easiest exercises to learn and sometimes take a bit as well as professional instruction with some folks. Best of luck!

[@ryanfuller8024]

Are these suitable to do every day? 3 sets of 15 for each? Appreciate your help!

[@JasonWilliamsDC-Chiro-Rehab]

I prescribe them for my patients daily if possible. I typically tell them to go until they hit fatigue and to continue to progress resistance and reps. It may produce some discomfort but I inform them it shouldn't increase their pain more than 3 points on a 0-10 scale. Hope they're helpful!

[@jmorgan8640]

Do you have any exercises for radial tunnel syndrome?

[@JasonWilliamsDC-Chiro-Rehab]

You know that's a really good idea, I'll try and make some soon for you. Thanks for the suggestion!