Wrist Pronation and Supination Exercises

Wrist tendons are very strong. Wrist tendons join the muscles and bones of the hand.

This connection transfers the energy of the muscles to moving the bones of the hand.

Flexor and extensor tendons are the two groups of tendons found in the wrist.

Flexor tendons are located on the palm side of the hand. These tendons are important when bending the wrist forward and also aid in rotating the wrist.

The extensor tendons are located on the back side of the hand. They are responsible for bending the wrist backward.

Bowling repeatedly magnifies the chance of injury to the wrist, usually in the form of tendonitis.

Wrist pronation and supination are movements geared to strengthen the wrist.

Pronation is the movement of rotating the forearm into a palm up position.

Supination is the movement of rotating the forearm into a palm down position.

Pronation

Start with a weighted bar in your bowling hand. Place your elbow tight to your hip and your palm facing up while holding the weighted bar. Then rotate the bar side to side. Try to do 3 reps of 15 with each hand before moving onto your next exercise.

Supination

Start with a weighted bar in your bowling hand. Place your elbow tight to your hip and your palm facing inwards towards your body while holding the weighted bar.

Then, rotate the bar underneath your foram. Try to do 3 reps of 15 with each hand before moving onto your next exercise.

To help you get the most out of your game check out more great National Bowling Academy videos Grip Control Exercise and Improve Grip Pressure.

Incorporate these exercises into your workout routine and you’ll notice the difference out on the lanes in short order.