Seated PNF Pronator Stretch
SEATED PNF PRONATOR STRETCH
The seated pnf pronator stretch is a proprioceptive neuromuscular facilitation exercise to target the wrist pronators. Start by holding onto one end of a straight bar in a underhand grip. Sit so that your forearm is supported by the top of your thigh. Have a band attached to the straight bar and anchor it down with your foot. Allow the band to pull the straight bar and your wrist into supination to feel a stretch. Hold this stretching for 5-7 seconds. Then isometrically contract your pronators by rotating against the pull of the band without moving. Hold this contraction for 5 seconds then rest. Repeat as required.
Muscles involved:
Pronator teres
pronator quadratus
Related Conditions:
pronator teres syndrome
carpal tunnel syndrome
golfer’s elbow
dynamic wrist instability
wrist impingement
Exercise videos
