1. Forearm Supination and Pronation
Supination is the act of turning your palm up so that it is facing the sky or in front of your body.
Pronation is the act of turning your palm down so that it is facing the ground or behind your body.
In the photo below you can see how I am holding the rolling pin in my right hand and supinating my forearm past 90 degrees. In the video above I mention the term over-pressure. Over-pressure is when I apply additional pressure to the end of my range of motion. This helps to improve my mobility.
A supination stretch as shown below is commonly performed 3 to 5 repetitions and held for 20 to 30 seconds per repetition.
2. Wrist Flexion and Extension
Wrist flexion occurs when the wrist is bent and the palm surface of your hand is facing your body.
Wrist extension occurs when the wrist is bent and the palm surface of your hand is facing away from your body.
In the photo below you can see how my wrist is in a flexed position while grasping the barrel of the rolling pin.
This dynamic wrist flexion stretch may be held for 20 to 30 seconds to increase range of motion. This is often repeated 3 to 5 repetitions.