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Rice Bucket Pronation Supination
- 1 - Place your hand into a bucket filled with rice until your hand and wrist are fully covered.
- 2 - Keep your elbow bent at about 90 degrees and close to your side, with your forearm supported or held steady.
- 3 - Make a loose fist or keep your fingers slightly open, depending on comfort and resistance level.
- 4 - Slowly rotate your forearm so your palm turns downward into pronation against the resistance of the rice.
- 5 - Reverse the motion and rotate your forearm so your palm turns upward into supination.
- 6 - Move under control through the full comfortable range of motion without forcing the wrist or elbow.
- 7 - Repeat for the desired number of repetitions or duration, then switch sides.
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