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>> YOUR LINK HERE: ___ http://youtube.com/watch?v=ZY-OIuj8qOE
The Seated Forearm Pronation and Supination Active Range of Motion (AROM) Exercise is designed to improve flexibility and mobility in the forearm muscles and joints. This exercise involves rotating the forearm through its full range of motion in both pronation (palm facing downward) and supination (palm facing upward) positions. • Steps: • 1. Starting Position: • Sit on a chair or bench with your back straight and shoulders relaxed. • Hold a light object, such as a dowel rod or a small dumbbell, in one hand with your elbow bent at a 90-degree angle and your forearm resting on your thigh. • 2. Forearm Pronation: • Begin with your palm facing upward (supinated position). Slowly rotate your forearm and hand inward, bringing your palm to face downward (pronated position). Aim to rotate your forearm through its full range of motion without moving your elbow or shoulder. Hold the pronated position for a few seconds to feel a stretch in the forearm muscles. • 3. Return to Starting Position: • Slowly rotate your forearm back to the starting position with your palm facing upward. • Maintain control throughout the movement and avoid any sudden or jerky motions. • 4. Forearm Supination: • Start with your palm facing downward (pronated position). • Slowly rotate your forearm and hand outward, bringing your palm to face upward (supinated position). • Hold the supinated position for a few seconds to feel a stretch in the forearm muscles. • 5. Repeat: • Perform the pronation and supination movement for 8-12 repetitions on one arm. • Switch to the opposite arm and repeat the exercise. • Key Points: • • Maintain Proper Alignment: Keep your elbow bent at a 90-degree angle and your forearm stable throughout the exercise. • • Focus on Range of Motion: Rotate your forearm through its full range of motion to maximize flexibility and mobility. • • Controlled Movements: Perform the exercise with slow and controlled movements to avoid strain or injury. • • Breathe: Remember to breathe steadily throughout the exercise, inhaling as you rotate your forearm and exhaling as you return to the starting position. • The Seated Forearm Pronation and Supination AROM Exercise helps to improve flexibility and mobility in the forearm muscles and joints. By regularly performing this exercise, individuals can maintain or enhance their range of motion in the forearms, reduce stiffness, and prevent injury. Additionally, it can be beneficial for individuals recovering from forearm injuries or surgeries to regain strength and function in the joint. • Access our full library of home exercises and learn about our industry-leading Home Exercise Program builder: https://www.medbridge.com/?utm_source... • Join Our Newsletter - https://www.medbridgeeducation.com/h/... • --- • Connect with MedBridge • MedBridge - https://www.medbridge.com/ • MedBridge Blog - https://www.medbridge.com/blog/ • Facebook - / medbridgeteam • Twitter - / medbridge • LinkedIn - / medbridge • Instagram - / medbridgeteam
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