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Pronator stretch

Pronator stretch is designed to increase supination, where the palm faces upwards, you use your other hand to assist in increasing this motion.This also helps in maintaining a balance between the length of the flexors and the extensors. Muscle imbalances can result in overuse injuries, tendonitis, tenosynovitis, and bursitis. This stretch also improves mobility of tendons within and around the wrist and forearm as you are aware that there are a lot of moving parts in the wrist.

Pronator stretch
Pronator stretch

  • Sit with forearm supported and elbow bent.
  • Palm should be up.
  • Grasp thumb with other hand and pull down while twisting wrist to thumb side, as shown.
  • Keep thumb near base of index finger.
  • Hold, relax and repeat.
  • Hold end position for 10-15 seconds
  • Repeat for 5-6 times