Elbow Extension And Supination Pronation Forearm Stretch

Stand or sit upright and extend one arm straight in front of you at shoulder height. Start with your palm facing up (supination). Using your opposite hand, gently pull your fingers back to increase the stretch through the forearm. Slowly rotate your forearm so your palm faces down (pronation), keeping your elbow extended but not locked. You can again use your other hand to gently deepen the stretch by pressing on the hand or fingers. Hold each position (palm up and palm down) for 15–30 seconds while breathing steadily, then switch arms. Move slowly and avoid forcing the stretch.

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