🔥 3 TENNIS ELBOW EXERCISES
💪 Here are 3 exercises that will help you with outer elbow pain (tennis elbow).
The whole point is to strengthen your forearm muscles and stretch them, so there you go:
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✅ If you’ve seen yesterday’s post, you might have noticed that the exercises are the same, with the opposite principle. If we had to work on extension for golfer’s elbow, we will have to work on flexion for the tennis elbow.
🚨 The first one is basically a wrist curl with a slow eccentric. You pick a dumbbell, palm facing down, starting with your wrists extended.
✅ Slowly drop your hand down and pick it back up to start the exercise. Even though both concentric & eccentric work can be used and are effective, I’d suggest to do only the “first” part of the exercise, adding the concentric as you progress.
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✅ Towel squeezing: start with both of your wrists extended (both externally rotated), and flex them (rotate them internally).
The third one is basically a stretch training both supination and pronation and it’s the same for both types of elbow pain. Get your arm bent at 90 degrees to the side and twist your wriss to one side and the other.
