Exercising the extensors of the hand and forearm - tennis elbow

You will strengthen the extensors of your hand and forearm in the wrist area. This exercise serves as prevention against pain in the inner side of the elbow and generally against muscles overload which extend your fingers and wrists.

 

Goal of the exercise:

  • Strengthening the extensors of the forearms and fingers
  • Gradual relief from pain during tennis elbow
Default position
  • Sit straight and rest your forearm against a table
  • The hand should be placed over the edge of the table
  • Rotate your forearm, the hand is directing downwards
  • Grab a dumbbell or a bottle filled with water or any other weight, from begining only 1 kg (approx. 2 pounds)
  • You can fix the stretched arm with your other hand
Phase 1
  • Slowly let your hand drop down
  • Slowly lift your hand back up to default position (you can help with your other hand to relief the tension)
  • Repeat 10 times, then pause for 2 minutes and repeat again
Exercise video tutorial

Common mistakes

  • Poor sitting posture
  • The forearm is not resting against the table
  • Exercising with too heavy weight from start, (optimally you can increase the weight when you can lift your hand 3x10 times without any pain)
  • The bending movement is not smooth, or is too fast
  • Holding the weight too firmly (overloading the finger extensors)
  • Holding your breath

How often to exercise

  • During problems in the elbow area, exercise 2 times a day
  • Do 3 series with 10 repetitions, you can end before the pain will be unbearable or when you’re not able to lift the weight anymore
  • Warning: this exercise can be painful, but it’s optimal to perform it regardless in a higher intensity as described above

Videos that might interest you

youtube

Stretching (autoPIR) flexors of the forearm

youtube

Stretching the extensors of the forearm and hand

youtube

Stretching the supinator muscles in the forearm

youtube

Stretching the forearm pronators

Related exercises

Stretching (autoPIR) flexors of the forearm

This exercise is suitable for stretching the flexors of the wrist and fingers. If you will exercise regularly, you will…

Stretching the extensors of the forearm and hand

This exercise is suitable for stretching the extensors in the wrist and fingers. If you will exercise daily, you will…

Stretching the supinator muscles in the forearm

This exercise is about stretching the supinator muscles of the forearm (forearm muscles which supinate the forearm), and will help…

Stretching the forearm pronators

This exercise will stretch the pronators in your forearms (forearm muscles which serve to pronate the hand), and lower the…

Brunkow - Push up and stabilization against the wrists and heels in sitting position on a balance mat

Acral coactivation therapy: pushing up from the step forward to a standing position by using a balance mat Goal of…

Core training - plank on stretched arms

Goal of the exercise: Training the muscles which help with body posture Strengthening the muscles of the shoulder joint Strengthening…

Relieving exercise for the shoulder girdle - complexive exercise for muscles of the wrist, hand, shoulder, back and legs

Goal of the exercise: Getting rid of discomfort during movement in shoulder area Relief from stiffness in shoulder area Relief…

Stretching the biceps

Goal of the exercise: Relief from shoulder pain Stretching the long head of the biceps

Exercising abdomen and triceps

Goal of the exercise: Strengthening the the abdomen muscles Strengthening the center of the body and triceps General strengthening of…