Exercising the flexors of the hand and forearm - Javelin thrower elbow

This exercise helps to strengthen the flexors of the fingers and wrists. It is ideal as prevention against pain in the inner side of the elbow and generally against muscle overload which bend your wrists and fingers.

Goal of the exercise:

  • Strengthening the flexors
  • Gradual relief from pain during golfer’s elbow (javelin thrower elbow)
Default position
  • Sit in a straight position and rest your forearm on the table
  • The hand should be placed over the edge of the table
  • Rotate your forearm, so that the hand would direct upwards
  • Grab a dumbbell or a bottle filled with water or any other weight, from begining only 1 kg (approx. 2 pounds)
Phase 1
  • You can fix the stretched arm with your other hand
  • Slowly drop your hand with the weight down
  • Slowly lift your you hand back 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
  • The movement in the wrist is not smooth
  • Holding the weight too firmly (overloading the finger flexors)
  • 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

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Stretching (autoPIR) flexors of the forearm

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Stretching the extensors of the forearm and hand

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Stretching the supinator muscles in the forearm

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Stretching the forearm pronators

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