STEP 1: How to Locate the Pronator Teres Trigger Point #One
The Pronator Teres is a muscle present in your forearm. It helps in turning the arm so that your palm is facing down and in. This action is called Pronation, hence the name of the muscle. It is a horizontal muscle running between the two bones present in your forearm, the ulna and radius. This muscle is located just below the elbow joint on the front of the arm, and runs from the pinky edge of your forearm to the thumb side. Place your palm over this area and move your hand so that your palm is facing down; you will feel the muscle moving. Lightly press over the area to find the most sensitive point needing self-release.
STEP 2: How to Self-Release the Pronator Teres Trigger Point # One
To massage the Pronator Teres muscle, you will need a ball and a table. Place the ball over the muscle in your forearm as shown in the previous video, then place your hand over a table. Apply pressure on that hand with your other arm and hold, keeping your wrist relaxed. Stay in position for about 30 seconds and release.
STEP 3: How to Stretch the Pronator TeresTrigger Point # One
The Pronator Teres muscle is used to turn the forearm down, or to pronate it. To stretch it, we’ll be doing the opposite. Hold your arm in front of you with your palm facing upwards. Depending on your flexibility, hold onto your palm with your other hand and bend it so your fingers point down and in. Your palm will now be facing forward. Hold for about 30 seconds and release.
CODE:PROTER-T01
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