When you are able to complete 30 repetitions on 2 consecutive days with no increase in pain, move forward in the program by increasing weight (begin with 1lb., advance to 2 lbs., end with 3 lbs.). Stage 1: Bend your elbow to 90 degrees and support your forearm on a table with your wrist placed at the edge.
Tennis Elbow Exercises Stretch & Strengthen 5. Handshake Stretch Holding the weight or can with your thumb pointing up. (Imagine you are going to shake hands with someone.) Move the can or weight up and down slowly. Keep your arm still by resting it on the table and only move your wrist . 6. Wrist Rotations Hold the weight or can in your hand with your
Place rubber ball or tennis ball in palm of hand, squeeze 25 times, repeat 3 times. If pain is reproduced squeeze a folded sponge or piece of foam. 5. Wrist Extension/Flexion Strengthening Wrist Extension. Place 1 lb. weight in hand with palm facing downward (pronated); support forearm at the edge of a table or on your knee so that only your hand
exercise properly and slowly do not work through peavierain Stage # 1 Exercises Keep your elbow bent to 90 degrees. If this is painful lean forward and bend your elbow even more. Your forearm should be well supported on your thigh or a table. 1. Begin with no weight, doing 10 to 15 repetitions for each exercise. 2.
Put your arms by your sides. Turn your affected arm so that your hand faces outwards. Keeping both elbows straight, reach over in front of your body with your unaffected arm to your affected arm. Place your palms together and link your fingers, keeping your affected arm next to the side of your body.
Make sure you keep your elbow at your side and bent 90° throughout this exercise. Do 3 sets of 10. 3. ELBOW RANGE OF MOTION: Gently bring your palm up toward your shoulder and bend elbow as far as you can. Then straighten your elbow as far as you can 10 times. Do 3 sets of 10. 4. WRIST FLExION STRETcH: Stand at a table with your palms down, fingers
Gentle stretching exercises including wrist flexion and pronation. The elbow should be extended and not flexed to increase the amount of stretch as required. These stretches should be held for 20-30 seconds and repeated 5-10 times, at least twice a day. Vigorous stretching should be avoided - do not stretch to the point of
twice a day. This is a useful exercise for tennis elbow, and needs to be done for 8–12 weeks. Wrist lift (palm up) Bend your elbow at a right angle. Hold a light weight (for example a tin of beans), palm up. Bend your wrist slowly towards you, and then slowly release. Do three sets of 15 repetitions twice a day. This is a useful exercise for golfer’s elbow.