ꯐꯣꯔꯑꯥꯔꯝ ꯄ꯭ꯔꯣꯅꯦꯇꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• Body Part: Laŋbioipi
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.

Introduction to the ꯐꯣꯔꯑꯥꯔꯝ ꯄ꯭ꯔꯣꯅꯦꯇꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

ꯐꯣꯔꯑꯥꯔꯝ ꯄ꯭ꯔꯣꯅꯦꯇꯔ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯐꯣꯔꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯇꯦꯅꯤꯁ ꯑꯦꯂꯕꯣꯒꯨꯝꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯑꯣꯐꯤꯁꯀꯤ ꯁꯤꯟꯃꯤꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯐꯣꯔꯑꯥꯔꯝ ꯃꯨꯚꯃꯦꯟꯇ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯁꯔꯨꯛ ꯌꯥꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ ꯊꯤꯡꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯐꯣꯔꯑꯥꯔꯃꯒꯤ ꯍꯀꯁꯦꯜ ꯊꯝꯕꯥ ꯉꯃꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯐꯣꯔꯑꯥꯔꯝ ꯄ꯭ꯔꯣꯅꯦꯇꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• ꯑꯗꯨꯗꯒꯤ, ꯅꯍꯥꯛꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯈꯨꯠ ꯑꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯌꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯐꯥꯎꯕꯥ, ꯃꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫
• ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯍꯟꯅꯕꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯦꯀꯦꯟꯗ 20-30 ꯐꯥꯎꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯊꯝꯃꯨ꯫
• ꯄ꯭ꯔꯦꯁꯔ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯥꯗꯣꯀꯎ꯫
• ꯊꯧꯑꯣꯡ ꯑꯁꯤ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯈꯨꯠ ꯑꯗꯨꯗꯥ ꯍꯣꯡꯗꯣꯀꯎ꯫

Tips for Performing ꯐꯣꯔꯑꯥꯔꯝ ꯄ꯭ꯔꯣꯅꯦꯇꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ: ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯈꯥ ꯊꯪꯕꯥ ꯃꯥꯌꯀꯩꯗꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯃꯈꯨꯠ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ꯫ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯀꯟꯅꯥ ꯄꯨꯁꯤꯜꯂꯀꯄꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯁꯣꯟꯊꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯒꯗꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯐꯣꯔꯝꯌꯨꯂꯥꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯦꯅꯕꯥ ꯌꯥꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯂꯦꯞꯇꯅꯥ ꯃꯇꯝ: ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯁꯦꯀꯦꯟꯗ 20ꯗꯒꯤ 30 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯕꯒꯤꯗꯃꯛ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯊꯃꯖꯤꯅꯕꯁꯤꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯠꯔꯦꯆ ꯑꯗꯨ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯊꯝꯕꯥ ꯉꯝꯂꯕꯗꯤ, ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯃꯣꯕꯤꯂꯤꯇꯤꯒꯤꯗꯃꯛꯇꯥ ꯍꯦꯟꯅꯥ ꯐꯩ꯫
• ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯕꯥ: ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯐꯂꯁꯤꯡ ꯐꯪꯅꯕꯒꯤꯗꯃꯛ, ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯄꯥꯡꯊꯣꯀꯎ꯫ ꯌꯥꯝꯅꯥ ꯐꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯅꯣꯡꯃꯗꯥ 2-3 ꯔꯛ ꯇꯧꯒꯗꯕꯅꯤ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯎꯔꯕꯗꯤ꯫

ꯐꯣꯔꯑꯥꯔꯝ ꯄ꯭ꯔꯣꯅꯦꯇꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯐꯣꯔꯑꯥꯔꯝ ꯄ꯭ꯔꯣꯅꯦꯇꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯐꯣꯔꯑꯥꯔꯝ ꯄ꯭ꯔꯣꯅꯦꯇꯔ ꯁ꯭ꯠꯔꯦꯆ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯗꯨꯅꯥ ꯃꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯃꯃꯥꯌꯗꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯨꯝꯅꯥ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯑꯋꯥꯕꯥ ꯑꯃꯥ ꯐꯥꯎꯔꯕꯗꯤ, ꯈꯨꯗꯛꯇꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯐꯤꯇꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯍꯦꯂꯊꯀꯦꯌꯔ ꯄ꯭ꯔꯣꯚꯥꯏꯗꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯧ꯫

What are common variations of the ꯐꯣꯔꯑꯥꯔꯝ ꯄ꯭ꯔꯣꯅꯦꯇꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

• ꯋꯥꯜ-ꯑꯦꯁꯤꯁ꯭ꯇꯦꯟꯇ ꯐꯣꯔꯑꯥꯔꯝ ꯄ꯭ꯔꯣꯅꯦꯇꯔ ꯁ꯭ꯠꯔꯦꯆ: ꯚꯔꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯋꯥꯜ ꯑꯃꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯂꯦꯞꯇꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯝꯕꯣꯝ ꯑꯗꯨ ꯃꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯋꯥꯜ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯐꯣꯔꯝꯌꯨꯂꯥ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯜꯂꯨ꯫
• ꯋꯦꯏꯇꯦꯗ ꯐꯣꯔꯑꯥꯔꯝ ꯄ꯭ꯔꯣꯅꯦꯇꯔ ꯁ꯭ꯠꯔꯦꯆ (weighted Forearm Pronator Stretch): ꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯆꯦꯟꯊꯈꯤꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯗꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯊꯃꯗꯨꯅꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯄꯥꯝꯕꯤ ꯑꯗꯨꯅꯥ ꯐꯣꯔꯝꯌꯨꯂꯥ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯜꯂꯨ꯫
• ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯐꯣꯔꯑꯥꯔꯝ ꯄ꯭ꯔꯣꯅꯦꯇꯔ ꯁ꯭ꯠꯔꯦꯆ: ꯃꯐꯃꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯁꯦꯛꯌꯨꯑꯣꯔ ꯑꯣꯏꯕꯥ ꯄꯣꯏꯟꯇ ꯑꯃꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯝꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯔꯣꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯐꯣꯔꯝꯌꯨꯂꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯝꯕꯣꯝ ꯑꯗꯨ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ꯫
• ꯁꯨꯄꯥꯏꯅꯦꯜ ꯐꯣꯔꯑꯥꯔꯝ ꯄ꯭ꯔꯣꯅꯦꯇꯔ ꯁ꯭ꯠꯔꯦꯆ (Supine Forearm Pronator Stretch): ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯒꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯃꯈꯨꯠ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ꯫

What are good complementing exercises for the ꯐꯣꯔꯑꯥꯔꯝ ꯄ꯭ꯔꯣꯅꯦꯇꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

• ꯕꯥꯏꯁꯦꯞ ꯀꯔꯂꯁꯤꯡꯅꯥ ꯐꯣꯔꯑꯥꯔꯝ ꯄ꯭ꯔꯣꯅꯦꯇꯔ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯑꯥꯔꯝ ꯑꯃꯁꯨꯡ ꯑꯦꯂꯕꯣ ꯐ꯭ꯂꯦꯛꯁꯔꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯥꯔꯝ ꯁ꯭ꯠꯔꯦꯡꯊ ꯍꯦꯅꯒꯠꯍꯟꯗꯨꯅꯥ ꯄ꯭ꯔꯣꯅꯦꯇꯔ ꯁ꯭ꯠꯔꯦꯆꯀꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ꯫
• ꯑꯔꯣꯏꯕꯗꯥ, ꯍꯥꯃꯔ ꯀꯔꯂꯁꯤꯡ ꯑꯁꯤ ꯐꯣꯔꯑꯥꯔꯝ ꯄ꯭ꯔꯣꯅꯦꯇꯔ ꯁ꯭ꯠꯔꯦꯆꯀꯤ ꯀꯥꯟꯅꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯑꯀꯛꯅꯅꯥ ꯐꯣꯔꯑꯥꯔꯃꯒꯤ ꯃꯁꯜ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯕ꯭ꯔꯦꯀꯤꯑꯣꯔꯦꯗꯤꯑꯦꯂꯤꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯐꯣꯔꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫