Difficulty in rotating your arms or feet properly from the joints can lead to inflammation and a limited range of motion. A balance between pronation -- turning in -- and supination -- turning out -- from a joint is important when you exercise. Overuse of your extremities during a workout can lead to excessive pronation or supination that cause pain or discomfort. Striking a balance between the two allows you to perform at peak performance.
Supination and pronation are natural movements of the foot and arm -- think of them as rotational forces that work in concert. If you have too much of one or the other, it causes your body to become misaligned over time. For example, an imbalance between pronation and supination in your feet leads to instability in your posture. Overpronation or reduced supination in your arms or feet can occur naturally from birth or as a result of an injury. Doing exercises that work to improve supination help address problems caused by overpronation.
Improving Forearm Supination
Reduced supination in your forearm or an overpronation can cause stiff joints in your wrist, elbow or shoulder -- it can affect your game in sports such as volleyball, tennis and golf. To improve forearm supination, attach resistance tubing to a doorknob or stationary object that's to your left. Hold the other end of the tube in your right hand and sit in a chair. Rest your right elbow on your knee gather up the tubing to the point where you feel tension in the tube. Start with your palm facing the floor. Slowly rotate your forearm until your palm faces up -- you'll feel increases resistance as you rotate the palm up. Hold for three to five seconds and slowly return the palm to facing down. Do 10 repetitions and then switch arms. If you don't have resistance tubing, do this exercise with a handheld weight or a weighted household object such as rolling pin or soup can.
Reducing Foot Overpronation
An excessive pronation in your feet or legs leads an internal rotation of your femur. This creates tension that radiates up your leg, generating a force on the hips that results is pain in your glutes or discomfort in the sacroiliac joint over time. If you tend to overpronate in your feet while walking or running, do exercises that improve foot supination or reduce overpronation. For example, sit on the floor next to a wall and place a rubber ball or pillow between your foot and the wall. Press your foot again the pillow or ball and hold for five to 10 seconds. Do 10 repetitions and repeat with your other foot.
If you have discomfort or problems with your range of motion and suspect that you overpronate, talk with your doctor for the best course of action. Tests can be done to determine the level of imbalance between pronation and supination. If you are new to resistance training exercises that improve supination, work with a physical therapist or personal trainer to learn how to do exercises properly.