Dowel Isometric Supination
DOWEL ISOMETRIC SUPINATION
The dowel isometric supination exercise strengthens the wrist supinators and works as a wrist stability exercise. Start by holding onto a straight bar cable attachment, clubbell, or dowel with an underhand grip. Bend the elbow to 90 degrees. Maintain a palms up hand orientation and place your free hand on top of the stick. Rotate the wrist into supination and use the free hand to block the movement. Hold an isometric contraction for 5-10 seconds and relax for 5-10 seconds before completing another repetition. Repeat as required.
Structures involved:
Supinator
Biceps Brachii
Related conditions:
PIN entrapment (posterior interosseous nerve entrapment)
tennis elbow / lateral epicondylitis
wrist impingement
dynamic wrist instability
TFCC tear