How to Get Pronation

Wrist and elbow injuries often result in decreased range of motion in the forearm. Forearm pronation is needed for driving, carrying objects, getting dressed, turning doorknobs and eating. It can be improved with a simple exercise without the need for specialized exercise equipment. Pronation also describes the movement of the foot rolling inward. Excessive pronation, or flat feet, can cause pain in the ankle, knee, hip and lower back. Excessive pronation can be corrected with orthotic inserts. In some cases, such as after an ankle fracture, increased pronation might be desired. This can be achieved with a simple exercise as well.

Things You'll Need

• Small hammer or mallet
• Dish towel
• Bath towel or small sheet

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Instructions

• 1

  Fold the dish towel in half, then in half again. Bend your elbow to 90 degrees, and place the towel between your elbow and the side of your body. Squeeze your elbow against the towel.

• 2

  Hold the handle of the hammer or mallet in your hand. Maintain a tight grip throughout the exercise. Slowly turn your forearm bringing your palm toward the ground, into pronation. Move until a strong stretch is felt. Hold the hammer in this position for five seconds. Slowly return the hammer to an upright position. Repeat 10 times. Work up to three sets of 10 repetitions.

• 3

  Spread out a bath towel or sheet, and roll it beginning at one long side. Sit down, and loop the towel around the bottom of the affected foot, and hold one end of the towel in each hand.

• 4

  Pull upward with the arm the outside of your leg, moving the outside edge of your foot toward you. Pull until a stretch is felt on the inside edge of the foot, and hold for 5 seconds. Repeat 10 times, and work up to 3 sets of 10 repetitions.