Lateral Epicondylitis (Tennis Elbow) Prehab – Hammer Grip Wrist Curls
Here’s a more advanced exercise to helps prevent Tennis Elbow!
The second installment of our prehab series for Tennis Elbow continues on with hammer grip wrist curls. The extensor carpi radialis brevis is the most common muscle to flare up in athletes with this condition. While this muscle does extend the wrist, it also assists in radial deviation of your hand (trying to move your hand so that your thumb touches your forearm). Therefore, this should be a plane of motion that we train in to allow for proper adaptations while on the field of play. To do this, we are going to perform hammer grip wrist curls to ensure proper movement & strength in both radial and ulnar deviation motions.
To perform this exercise, you should:
- Grab a dumbbell of around 5-8 pounds to start with (can up the weight once rep count is established)
- Support your forearm on a flat surface and face the dumbbell in a perpendicular position to the floor
- Slowly move your hand so that your thumb comes toward your forearm (radial deviation)
- Once at this position, move your hand so that your pinky comes toward your forearm (ulnar deviation)
- Once you come back to the starting position, this is one rep
- Perform this in a slow and controlled movement to get the most out of the exercises
- Perform this in sets of 12-16 for optimal training
Tune in next time for the final phase of our prehab series to avoid adhesive capsulitis (Tennis Elbow)!
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