Search results
Jan 2, 2024 · Wrist Stretch. Extend your arm in front of your body with your elbow straight and your palm down. Lightly push your hand downwards with your unaffected hand until a stretch is felt in the wrist or forearm area. Hold this position for 30 seconds before releasing it and complete two to three repetitions.
Feb 2, 2023 · Sit in a chair, holding a 2-pound dumbbell vertically in your hand, with your elbow resting on your knee. Let the weight of the dumbbell help rotate your arm outward, turning your palm up. Rotate ...
- Natasha Freutel
- Bethany Cadman
- Wrist turn. To perform a wrist turn: bend the elbow at a right angle. extend the hand outwards, palm facing up. twist the wrist around gradually, until the palm is facing down.
- Wrist turn with weight. The wrist turn with weight is the same as the wrist turn above. But, in this version, the person also grips a light weight, such as a small dumbbell or a tin of food.
- Wrist lift, palm up. Share on Pinterest. To perform a wrist lift, palm up: grip a light weight, such as a small dumbbell or a tin of food. bend the elbow at a right angle.
- Elbow bend. To perform the elbow bend: stand straight. lower the arm to one side. slowly bend the arm upwards until the hand touches the shoulder. hold this position for 15 to 30 seconds.
- Wrist Extension Stretch. Start with your arm in a supported position. With the palm facing downwards, slowly bend your wrist until you feel a stretch at the back of your forearm.
- Wrist Range Of Motion. Start in a comfortable position. Gently rotate your wrist in one direction. Then, in the other direction. Avoid any sudden movements.
- Isometric (Static) Wrist Extension. Start with your forearm supported on a table. Keeping your hand in line with your wrist, position your hand over the edge of the table with your palm facing downwards.
- Grip Squeezes. Use a tennis ball, hand grip, exercise putty (as directed by your physiotherapist) Place the ball in your hand.
May 1, 2024 · Physiotherapy plays a crucial role in the recovery of tennis elbow, offering pain relief and a customized treatment plan. Essential exercises for tennis elbow relief include the wrist extension stretch, wrist flexor stretch, towel twist exercise, and isometric wrist extension. Advanced strengthening exercises like the eccentric wrist extension ...
Aug 18, 2023 · Have your elbow resting on a surface like the arm of a chair or a table. When you’re ready, open your hand against the resistance of the rubber band and then slowly turn back into the closed finger position. Hold your movement at the open position for a moment before retracting back. Repeat for 3 sets of 10 reps.
People also ask
What is tennis elbow?
How can I prevent tennis elbow pain?
What is a comprehensive exercise program for tennis elbow?
How do physiotherapists treat tennis elbow?
Nov 10, 2021 · 03. Grip exercise. For this exercise, you’ll need an object to squeeze, such as a ball of socks or a tennis ball. Hold the object in your hand, making a fist around it. Squeeze the object for six seconds then release, resting for 10 seconds. Perform this exercise 10 times then repeat on your other hand if needed.
