Step 1 of 5
Forearm rotation (pronation & supination)
LibraryBend the elbow to 90° at your side, forearm halfway between palm-up and palm-down.
Bend the elbow to 90° at your side, forearm halfway between palm-up and palm-down.
Contraindications & stop if…
When not to do this
- Recent elbow fracture or surgery without clearance
- Instability that feels like the joint slips
Stop if
- Sharp elbow pain
- Clicking with catching
- New numbness in ring or small finger
0
reps · target 8
Sound
Guided uses your device speaker for each step (after you start). Beeps-only keeps timer tones. Silent is visual + mirror only — good in quiet spaces. URL can set ?guidance=silent (or full, cues_only).
Timed steps: Space start/pause · ←→ next step (next is only after each hold when "Allow skipping steps" is off) · Esc pause.