Roll Ball Forearm Supinator
Side-on to a wall with a massage ball between it and the outside of the forearm just below the elbow, small rolls work the deep muscle that turns the palm up.
How to do it
Setup
Standing side-on to a wall, arm hanging, a massage ball pinned between the wall and the outer forearm just below the elbow.
Steps
- Lean gently into the ball.
- Roll it in short strokes over the top third of the forearm, turning the palm up and down.
- Pause on a tender spot and breathe, then switch arms.
Common mistakes
Rolling onto the bony point of the elbow: stay on the muscle just below it. Leaning in with the whole weight: press only as much as you can breathe through. Rushing the strokes: slow rolls let the muscle soften.
Breathing
Breathe slowly as you roll.
