4 Simple Exercises to Improve Supination (Forearm Rotation)
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- Опубліковано 18 сер 2020
- Learn 4 exercises to try to improve supination! Please make sure you are cleared by your doctor prior to starting these exercises. Great for distal radius fractures (healed), many post-operative conditions, and general range of motion.
*Disclaimer: This video is not sponsored and all opinions are my own. While I am a Certified Hand Therapist, I cannot diagnose you via the internet. Please seek advice from a medical or rehabilitation professional prior to starting any exercise program.
These are great and I love pondering the physical approach to motion when teaching the piano, so enjoyed listening in!
Very useful explanation, thank you
Your plant is beautiful and it made me chuckle. I feel this strong.
Very nice thank you
Thanks for these exercises, I'm gonna give these a whirl today.
Great video, This will help with my Radial Head fracture.
Getting my forearm moving and wrist.
Thanks
Yes!!! Make sure it’s ok with your doctor to move, but I hope your arm is moving better soon!!
Thank You for this video, this will help my forearm to do those exercises, got frustrated for not knowing what to do on how to help my arm to rotate after surgery, thank you a lot 🥰
Make sure you're cleared to do these types of exercises with your surgeon! :)
Thank you for the Video!
I'm (trying to learn) playing the guitar, but all my life i have problems supinating my hands more than 45°. I don't have any pain when doing it, the motion just stops at around 45° and i can't movie it any further.
Btw. exercise no. 3 seems to be the most effective (in my case) since i can feel the muscle strech in the forearm or rather the ellbow.
Tq for giving advise
Thanks😊💙
These were very helpful, thank you. My son has a permanent brachial plexus injury and supination is one thing he struggles with.
Gotcha! Nerve injuries can be tricky, for sure
Amazing I have an intraarticular fracture of the capitelum. And this has helped me a lot. Thank you so muchh
glad it's helped!!
thank you for this video. and your eyes are beautiful!
Thank you for these exercises. Recovering from a broken wrist after a pit bull attack! Gotta get that supination back, and these exercises will help so much.
So sorry to hear that! Make sure you’re cleared for movement by your doctor!
Ah thank you. My physio had given me a splint which does the function exercise of the third you mention 'Candy cane' (I like that, so funny). however the design of it wrapped upon itself with a bit of velcro to lock it in. Eventually the strap stretched and when I tried to increase supination it only had the effect of cutting off the blood supply to my arm as I'd try to wrench it around. I feel so dumb I didn't think to use my other arm to pull on the strap.
Hi ! Bricklayer arm pain both arms same spot knots on same spot both arms. Cause when gripping pain comes from inside elbow. Been told I have nerve compression or Pronator teres syndrome. Ive done needling dry needling. Lasers heat cold hammer pronation and supernation . Your towel stretch I do with grocery shopping basket but may cause too much tork on wrists as u described. Just wondering it’s been 3 yrs and 2 years of treatments. And not lot of recovery. Is there such thing as arm hand physiotherapist specialist? Can’t work going on 2 yrs
thanks sir
i have problem lack of supination
i can't do this
how its possible to do this exercise
Omg u look amazing💓
Thank you, you’re too kind! Did you enjoy the exercises in this video?
Will these exercises work if you might've been born with this on one arm? Not sure if this was caused by injury when I was a kid or just born this way on my right arm only. I tell you what it feels impossible that it would supinate properly but asking for your experienced opinion on this. Thanks
Good info
I hope it helps! Thank you!!
@@ForwardTherapy my probation is stuck after olecranon surgery I m facing much trouble I don't know what to do
Hmmm...are you currently working with therapy?
Good to know! I still dealing with a broken shaft of the ulna bone🥺
Rats - sorry to hear! I hope it heals soon! Make sure to check with your doctor before starting any exercise
👍 Nice explanation. I had my forearm surgery in which fixation done to both radial and ulnar,. Now I have problems with supination movement. Let me know for how many sessions and duration of time in a day. 🌹 🌹 🌹 🌹
Hi, can you supinate your arm now? I can’t supinate my arm, I will be 2 months post op this aug. 19
@@lanxian610 hi are you able to supinate now?
I have done shoulder surgery today is 5 the post surgery still I am not able to supinate my arm
@@lanxian610hi, can you supinate now? I have your same problem
Hi, I am from Bulgaria. i have a twisted supinator muscle, with fibrosis. I did lazer, magnet, electro stimulation - nothing. I just tried the exercises. The one with the hammer is hard and the one with the candy towel felt good, like a massage, but the arm feels twisted after, weard. And I have more pain after doing them thann before.
Sorry to hear about your pain! If the exercises cause more pain, please stop and consult with your doctor. They can properly advice you on what exercises will be best for your specific case.
Fractured my wrist 6-7 years ago and rotation hasn’t been %100 ever since, is it still possible to regain even a little rotation Mobility? Or is too late? Considering my injury has completely healed.
typically would be hard to regain motion after that long.
I met with an accident 3 years ago where both my radius and the ulna got complely fracture. I didn't do much of the physiotherapy during that time and I regret not doing so, as I still cannot fully rotate my arm. With the fact that, now my bones are completely healed, is it possible to regain full rotational motion of my forearm now ?
Sorry to hear about your accident! The longer time out from injury, the less likely it is to regain full motion. Typically the first 4 months are the most optimal time to regain motion, but it can be possible up to a year.
Hi, thank you for the video.
I have done arthoscopy bakart repair in my left shoulder.
Now I am not able to supinate my arm.
Could you please tell how many days it will take to recover from this problem?
Would recommend working with a therapist that your doctor refers you to for the specific details on your case!
@@ForwardTherapy Thank you for the response. I checked with the Theraphist & following some specific exercises now.
Hi, I was on a splint for a week and cast for a month however my bone didn’t heal correctly that’s why I needed surgery, they put me on a bandage again for a month. I started exercising my arm on july 21 and I will be 2 months post op this aug. 19 Now I’m having a hard time supinating my arm . (Everytime I do supination exercises, there is a hard feeling on my ulna bone (below the wrist )
Can I still supinate my arm?
I’d recommend talking with your doctor to know what to expect and what is safe for you to do!
i had incomplete and simple fracture in my right hand ulna fracture near to my wrist and my wrist is safe because of thick stick injury before a month and i have supination problem and can i do your exercise
check with your doctor or therapist to see if this is safe for you!
I got distal radius fracture now i cant supinate my wrist its just supinating bout 90 degree n if i try hard it pains
It can take some time to regain that motion! Wait to do this type of stretching until the bone is healed.
Hey!! I am 16 and was born with erbs palsey (right arm). And I really do face alot of problems because of it. I did do some therapy for like 2 to 3 years when I was a kid. I have a bend to my elbow, I will have my right scapula pop out when I bend my arms inwards, have problems with wrist (can't move it up or down), can't stretch my arm all the way up. In short, some muscles of my arm is weak and there's alot I am facing so...is there any way you could help me? I know its an year old video but....it would really mean alot to me😔 🙏
I would highly recommend talking with your doctor about getting some therapy! a therapist would be able to better assess and create a treatment plan for you - it's hard to do that without seeing you!
@@ForwardTherapy Sure. Thank you and have a nice day. 🙏❤
Hey, after exercise what can i do ..?
For any specific reason? Usually after exercising I recommend using ice if you feel sore!
Hey there, I fractured my arm back in 2014 and 5 years later in October 2019 I got my radial head removed in a surgery. Ever since I broke my arm in the first place my supination has been restricted, is there any chance that these excercises will help me to gain any mobility back?
Sorry to hear!! Typically motion becomes very difficult to regain after 6 months or so after an injury.
I was searching about radial head excision surgery found out ur post... My right hand radial head is removed .. Iam worrying about my hand. Having stressful days. Iam 25. Can i do pushup ever in my life. Not now.. After some years. Light weight lifting.. Can i balance my body with my both hands without redial head in one hand.. Hope your strength back.. How is your hand now.. Can you do pushup now.. Glad i found you..
@@vigneshwaranravi4263 Sounds like you need to talk with your doctor about what they expect will be restrictions for you! Sometimes after a radial head excision there is a permanent weight bearing or weight lifting restriction.
I got forearm surgery. now my elbow extend and flex but I can't pronate my arm. How long will it take
It really depends on what surgery you had! I'd talk with your surgeon about what to expect - they can give you the most accurate answer!
Hi ! I had a radius surgery 2 weeks back and now all the stitches are removed but i am not able to move my wrist , supination , pronation and not even face my palm. Shall i start doing these exercise and how much time will it take for the full movement . Thanks in advance
please check with your doctor or therapist before starting any of these exercises, to make sure they're safe for you!!
@@ForwardTherapy Thanks for the quick response. i consulted with doctor he told to use left hand to eat food and to move wrist up and down . the clockwise and anti clockwise rotation of wrist is still restricted. I want to start wrist movement as I am not able to move it
I broke my right wrist 2 years ago, and my wrist has permanently been unable to do supination, and is bowed. I’ve been told it’s all in the bone, so I’ve given up hope on physio. Apart from getting it broken into place is there anything I can do? Thanks :)
An injury from that long ago is likely not going to improve with stretching.
I can't supinate at all after being in a cast for 3weeks due to an elbow dislocation. Should i see a doctor or try these?
Dislocations are tricky business - the tissues are still healing and there isn’t a lot of stability early on so you have to be very careful not to reinjure - it’s easy to dislocate again. I would honestly recommend talking to your doctor and see what they recommend (you can ask what precautions there are, and if they have any suggestions for exercises). Likely you’ll need some therapy to help regain motion and build strength safely.
I want to meet you for my hand problem. How can I contact you ?
I’m sorry, I don’t take private clients!! I’d recommend getting a referral from your doctor to visit a hand therapist in your area! You can find local hand therapists on HTCC.org
How many days does it take supinate or get pronation fully (full motion ) while doing the exercise
Depends - hard to answer this without knowing what the injury or limitation is caused by. It differs depending on situation!
Normally how much time will it take
Every injury and every diagnosis is different. Would be a different answer for a broken wrist that an elbow surgery, etc. but just generally speaking it takes repetition and time for our body’s tissues to stretch and also maintain any gains
I got my hands fractured 2 years ago and since I can't rotate my wrist completely (problem with supination) so, by doing this exercise can I get my motion back?
It definitely might help! However it gets pretty hard to get range of motion back that long after an injury...I don't know your exact case but typically the first year is the best opportunity to get motion back.
Thanks for your words, I will try
Can i do these exercise a week after surgery?
Depends on the type of surgery! To be safe I’d consult with the surgeon and ask what’s safe to do, or wait until you start hand therapy.
@@ForwardTherapy radius and ulna fracture , i can lift my arm but i can’t rotate my wrist. Will i be able to get my motion back?
Rotation is one of the tougher ones to get back
You will get it as long as you work on it with guidance from the doctor or your hand therapist!! I would hold off on any of these passive stretches for now and talk with your doctor about what would be safe for you
I got injury at my shoulder, elbow,wrist and finger and kwire was inserted at wrist for fixation now it's already 1 mnth that kwire was removed but it's very hard for me to do supination and it's hurts badly .I got stiffness at shoulder and I am doing therapy but for supination it's very hard ma'am.
Sorry to hear about your injury!! Keep working on it, movement takes time. Glad you’re working with a therapist!
Thank you maam
If you are just recovering from a wrist fracture or surgery, do Not try (heavy) hammer exercise until you have already tried (and were successful) in holding/supporting similarly shaped items that didn't weigh so much, FIRST. Otherwise you will be sorry going straight to trying to hold the weight of a hammer.
My left hand cannot supination.plz it's treatment.... this problem is my birth...
Would advise you talk with a doctor in your local area to discuss appropriate treatment!
@@ForwardTherapy thank you
How long we have to do in a day and for how mant time in a day ??
And till how many days we have to do ???
Usually with this type of stretch I recommend doing 1-2 reps (holding about 10-20 seconds each rep), twice a day. But you can do more or less based on the severity of your stiffness.