Activities for Supination

Supination is a position of your forearm and hand where they are facing to the front of your body. It also describes your foot position, where most of the weight is shifted to the lateral side of your foot, causing the inside of your foot to roll up. Anthony Carey, owner of Function First in San Diego, suggests that you do supination exercises to help you balance your feet and legs if you have fallen arches, or to improve your posture in your upper body if your shoulders are protracted forward.

Floor Cobra

This exercise strengthens your back and posterior shoulders and opens up your chest. Lie on the ground on your stomach. Put your feet together, and extend your arms on the ground above your head with your palms down. Exhale and lift your chest off the ground and tighten your buttocks to prevent hyperextension in your lower back. Spread your arms to your sides, and rotate your forearms and palms up. Squeeze your shoulder blades together, and hold this position for three seconds. Return your body to the starting position. Perform 10 to 15 reps for three sets.

Supine Snow Angels

Lie on your back with your legs bent and your feet on the ground. Place your legs about hips-width apart and your arms by your sides with your palms facing up. Slide your arms on the ground out to your sides and over your head. Bring your hands as close as you can without lifting your lower back off the ground. Hold the maximum range of motion for one deep breath, and return to starting position. Perform 10 to 12 reps for three sets. If one side of your body is tighter than the other side, Carey recommends that you do the exercise with one arm at a time. Do an extra set on the tighter side.

Foot Rolls

This exercise emphasizes on feet supination by rolling your ankles and feet toward the midline of your body. Sit at the edge of a chair or stool with your legs hips-width apart. With your feet on the ground and pointing forward, roll them out to the outside part of your feet with your arch slightly raised off the ground. Roll your feet back to the center, and perform 20 rolls. Then stand up and perform another set of foot rolls with while maintaining your posture. Ann Frederick, co-owner of Stretch to Win Clinic in Tempe, Arizona, recommends that you add a yoga ball or a similar soft object between your thighs to minimize compensation in your pelvis.