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

Exercise videos