Roll Ball Forearm Supinator
Description
The roll ball forearm supinator is a self myofascial release drill for the supinator at the outer elbow. Pressing a ball into the supinator releases tightness that contributes to lateral elbow pain.
Muscle Group
Equipment Required
Roll Ball Forearm Supinator Instructions
- Sit at a table with one forearm resting on top palm down.
- Place a massage ball just below the outer elbow.
- Press the forearm down into the ball.
- Use the other hand to add pressure.
- Roll the upper outer 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 Supinator Form & Visual
Roll Ball Forearm Supinator Benefits
- Releases the supinator.
- Reduces outer elbow tightness.
- Improves forearm rotation.
- Useful for racquet sports.
- Joint friendly release.
Roll Ball Forearm Supinator Muscles Worked
- Forearm extensors
- Brachioradialis
- Anconeus
Roll Ball Forearm Supinator Variations & Alternatives
- Foam Roll Forearm
- Forearm Pronation Stretch
- Wrist Extensor Stretch
- Elbow Mobility Drill
