Lateral Epicondylitis (Tennis Elbow) Rehab – Towel Twists
In our previous episode, we started off the rehab series for Tennis Elbow with ball/towel squeezes to activate the forearm musculature without placing excessive stress upon it. In the next phase, we are going to progress this by including reciprocal motions (twisting). By performing towel twists, you are allowing a gradual buildup of tension to be applied to the both the wrist flexors and extensors while still avoiding excessive force production. This gradual buildup allows the muscles to be retrained in a safe and effective motion. Towel twists can be progressed to bound theratubes to provide more elastic recoil and further train the neuromuscular control of our target muscle groups.
To perform Towel Twists, you should:
1. Roll up a hand towel or grab a handful of theratubing of appropriate resistance
2. Have your hands should width apart and elbows as well tucked to your sides as possible
3. Move your wrists in opposite motions so one is in flexion while the other is in extension and hold these end positions for 3-5 seconds at a time
4. Perform this slowly, especially where the tension is highest (mainly with theratubing)
Tomorrow we will review the final exercise progression in our rehab series for Tennis Elbow!
Featured Image By: Breaking Muscle