Pronation… is that a country filled with really good athletes? |Ep. 15
Pronation and supination are terms some of you might not be aquatinted with. For the beginners just realize its the rotational movement that allows the wrist to turn palm up and palm down. For the anatomy geeks its a paired joint rotational motion (in this case) involving the elbow, wrist and interaction between the radius and ulna (two forearm bones). With this many players in the game a host of things can go wrong. For example the front rack position requires a moderate amount of shoulder flexion, some external rotation of the shoulder, full elbow flexion, full pronation, and full wrist extension. Wow thats a lot to think through.
Today we attempt to increase pronation in the front rack by winding the forearm into full pronation with a flexed wrist (this slacks all the forearm flexors) and then mobilizing into wrist extension, stretching all the fibers that could be hampering us from getting into the correct palm up rack position.
Check out what we hit during the forearm smash.
highlighted left to right; flexor carpi ulnaris, flexor digitorum superficialis, palmaris longus, flexor carpi radialis, pronator teres.