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