Elbow Supination Stretch
Elbow, Wrist, Ankle and Knee Mobility
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2m 4s
Elbow Supination Stretch. To increate range of motion hold 2 minutes with deep breathing. Following the stretch create a PAILs contraction (engaging the tissue you're stretching) ramping up slowly (20%, 40%, 60%) and hold for 10 seconds. RAILs contraction rotate actively into more supination with the same gradually ramping as the PAIls contraction and hold for 10 seconds.
Following the RAILs contraction, relax and your range of motion should increate 10-15 degrees. You can repeat the PAILs and RAILs in this new position to enhance motility potential.
It is recommended to work on these stretches 2-3 days a week if you are ramping to 60% effort.
Caution - you should never feel pain or pinching in the joint. Always start slowly with very light effort PAILs and RAILs prior to increasing to greater efforts.
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