SEATED PNF SUPINATOR STRETCH

The seated pnf supinator stretch is a proprioceptive neuromuscular facilitation exercise used to stretch the wrist supinators. Start by holding onto a straight bar cable attachment or a clubbell with an overhand grip. Support the forearm with your thigh while in a seated position. Allow the weight of the bar to rotate your wrist into pronation to stretch the supinators and hold for 5-7 seconds. Place your free hand on the top surface of the end of the bar. Rotate the wrist into supination using the free hand to block the movement. Hold an isometric contraction for 5 seconds and relax to deepen the stretch. Repeat as required.

Structures involved:

• Supinator

• Biceps Brachii

Related conditions:

• PIN entrapment (posterior interosseous nerve entrapment)

• tennis elbow / lateral epicondylitis

• wrist impingement

• dynamic wrist instability

Exercise videos