Seated Isometric
Supination Press

Relieve wrist and forearm strain with this simple seated isometric exercise.

Duration: 2–3 mins

Target Audience: Office/IT workers

Goal: Wrist and forearm relief

Overview

Wrist and forearm discomfort can result from repetitive desk tasks, especially typing and musing. This seated isometric supination press effectively improves grip strength, reduces strain, and promotes forearm flexibility. It is ideal for employees who perform repetitive hand and wrist movements.

Key Benefits

  • Reduce wrist strain: Alleviates tension in the forearms and wrists resulting from typing and mouse use.

  • Improve grip strength: Strengthens the muscles in the wrist and forearms.

  • Enhance flexibility: Increases the range of motion in the wrists and forearms.

Step‑by‑Step Guide

1

Sit Upright

Sit in a comfortable chair with a straight back and your feet flat on the floor.

2

Position Hands

Place your hands on your thighs with your palms facing upward.

3

Press And Hold

Place a small resistance (such as a ball or another hand) in your palms and press upward while keeping your elbows fixed. Hold the press for 5–10 seconds.

4

Repeat

Perform the movement for 10–15 repetitions, holding each press for a few seconds.

Safety Tips

Do not overexert yourself or feel pain during the press. Keep it controlled and within a comfortable range.

Maintain good posture throughout to prevent strain on the upper body.

“Incorporate this wrist and forearm exercise into your daily routine to reduce
discomfort and enhance productivity”

Ready to Transform
Your Workplace
Wellness?

Help Your Employees Improve Their Well-Being with Simple Desk Exercises

Simple exercises like the isometric supination press can reduce repetitive strain injuries, improve productivity, and help maintain overall well-being.
These exercises are perfect for any corporate wellness program.

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MSK Health Trends 2025

Explore emerging trends, innovations, and strategies transforming MSK care for individuals and organizations.

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MSK Health Trends 2025

Explore emerging trends, innovations, and strategies transforming MSK care for individuals and organizations.

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MSK Health Trends 2025

Explore emerging trends, innovations, and strategies transforming MSK care for individuals and organizations.

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MSK Health Trends 2025

Explore emerging trends, innovations, and strategies transforming MSK care for individuals and organizations.

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Did you know!

Musculoskeletal Disorders

In India, musculoskeletal disorders (MSDs) are the leading cause of work-related illness, accounting for over 33.8% of all newly reported occupational illnesses.

Source: Research Gate, 2021

Significant Economic Impact

WMSDs account for approximately 40% of all costs related to treating work-related injuries in India.

Source: Indian Journal of Occupational and Environmental Medicine, 2014

Productivity Impact

Workers with ergonomic workstations show a 17.5% increase in productivity compared to those with poor setups.

Source: Ergonomics Research Institute, 2024

Share Your Experience

Have you tried this exercise?
We’d love to hear how it’s working for you!