Stick Supination RAIL
Exercise Overview
The stick supination rail is a regressive angular isometric loading exercise used to improve elbow and wrist supination. For this exercise you’ll need a stick of any sort (such as a dowel, broomstick, hammer or golf club) and a yoga block (a rolled up towel can substitute the yoga block. Place the yoga block between your elbow and torso and use your elbow to pin it into place. Hold onto a dowel with your hand in a palms-up position (this is wrist supination). Rotate the wrist into maximal supination. Use the free hand to block the end range movement. Hold a maximal contraction for 4-8 seconds. Rest for an equal amount of time between repetitions.
Muscles Involved
SupinatorBiceps Brachii
Related Conditions
dorsal wrist impingementtennis elbow / lateral epicondylitisgolfer’s elbow / medial epicondylitispronator teres syndromeTFCC teardynamic wrist instability
