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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

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