PNF Pronator Stretch

PNF PRONATOR STRETCH

The 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. Have a band attached to it and anchored down by your foot while standing. Bend the elbow to 90 degrees. 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