|
|
|
Finger Muscles
Splay your fingers using a rubber band as the resistance. Perform this exercise one time per day to fatigue (you can't do any more).
Gripping
Take several tennis balls and place them around the house or in the car. Squeeze it frequently to develop your intrinsic hand strength. Perform this one time per day to fatigue.
Pronation
Use a stick with a weight on the end or even a heavy hammer. Keep your forearm flat on a table, grasp the end the stick, and rotate your wrist from a palm up to a palm down position. Repeat one time until you feel fatigued and perform this one time per day.
- Supination To-From -
|
|
- To-From -
|
Wrist Extensor Eccentrics
An eccentric contraction means that the muscle is contracting, but lengthening during the contraction. Keep your forearm supported on a table. Use both hands to lift your wrist into the "start position", and then slowly lower your wrist into the "end position". From the "end position" use both hands to lift the weight back to the "start position". Repeat one time to fatigue. Repeat 2-3 times per week. When performed correctly, this exercise will cause muscle soreness in your wrist extensors. You should not start performing this exercise if you have chronic tennis elbow.
- Start Position -
|
|
- End Position -
|
Wrist Extensor Stretch
Hold your arm straight. Gently stretch your wrist into the position below. Hold for 15 seconds. Repeat 2 times on each side. Perform this stretch 3 times per day.
|
|
|