Dowel Stretch

Set-up

• Stand tall, shoulders relaxed.

• Hold a dowel horizontally at chest height, hands about shoulder-width.

• One hand palm up (supinated), the other palm down (pronated). Wrists straight.

Steps

1. Cross: Keeping elbows about chest-height, sweep the palm-up forearm over the other until your forearms gently touch. Stay tall; don’t shrug.

2. Pause & Return Hold the stretch 1–2 seconds, then return slowly to the start.

3. Repeat Do all reps, then switch hand positions (the other hand becomes palm-up) and repeat.