STICK PRONATION PAIL

The stick pronation pail is a progressive angular isometric loading exercise used to improve elbow and wrist pronation. For this exercise you’ll need a stick of any sort (such as a dowel, broomstick, hammer or golf club) and a yoga block (a rolled up towel can substitute the yoga block. Place the yoga block between your elbow and torso and use your elbow to pin it into place. Hold onto a dowel with your hand in a palms-down position (this is wrist pronation). Allow gravity to rotate the stick downwards so that it pushes your wrist into a stretch in pronation. Hold this stretch for 2 minutes. Follow this up with a contraction by attempting to rotate the stick into supination while using your free hand to block the movement. Depending on your goals, hold this contraction for 2 minutes at 20-65% max strength, for 30 seconds at 65-80% max strength, or for 4-8 seconds at max strength.

Muscles involved:

• biceps brachii

• supinator

Related conditions:

• dorsal wrist impingement

• tennis elbow / lateral epicondylitis

• golfer’s elbow / medial epicondylitis

• pronator teres syndrome

• TFCC tear

• dynamic wrist instability

Exercise videos