Pronator Quadratus Active Massage
Exercise Overview
This is a self massage technique used for the pronator quadratus muscle. Flex your wrist and hold the affected side’s arm straight out in front of you and push downwards on your forearm 1-2 inches proximal from the wrist. The intensity of the pressure is ideally 5-6/10 intensity. While maintaining the pressure, slowly extend the wrist within tolerable limits. Generally this exercise is limited to 4-6 repetitions per day.
Muscles Involved
Pronator QuadratusCommon Wrist Flexors
Related Conditions
Wrist ImpingementPronator Quadratus DysfunctionDynamic Wrist InstabilityTFCC Tear