Roll Ball Forearm Pronator
Description
The roll ball forearm pronator is a self myofascial release drill for the pronator teres at the inner elbow. Pressing a ball into this small muscle releases tightness that contributes to elbow pain from heavy gripping.
Muscle Group
Equipment Required
Roll Ball Forearm Pronator Instructions
- Sit at a table with one forearm resting on top palm up.
- Place a massage ball just below the inner elbow.
- Press the forearm down into the ball.
- Use the other hand to add pressure.
- Roll the upper inner forearm slowly over the ball.
- Pause on tender spots for several breaths.
- Stay near the elbow rather than the wrist.
- Continue for the working time then switch sides.
Roll Ball Forearm Pronator Form & Visual
Roll Ball Forearm Pronator Benefits
- Releases the pronator.
- Reduces inner elbow tightness.
- Improves elbow mobility.
- Useful for lifters.
- Joint friendly release.
Roll Ball Forearm Pronator Muscles Worked
- Forearm flexors
- Brachialis
- Biceps brachii
Roll Ball Forearm Pronator Variations & Alternatives
- Foam Roll Forearm
- Wrist Flexor Stretch
- Forearm Supination Stretch
- Elbow Mobility Drill
