Lateral Epicondylitis (Tennis Elbow) Rehab – Overhand Wrist Flexion/Extension
The final segment of our series focuses on how to properly strengthen your forearm musculature now that we’ve established a normalized recruitment pattern. We are getting closer to returning to sport/full activity at this point and want to really push push the strength & sport specific training. A great general exercise to perform while incorporating your individual sport’s skills into your rehab plan is overhand wrist flexion/extension.
To perform this exercise you should:
1. Obtain a dumbbell of challenging weight for a set of 8-12
2. We are still going to stabilize your focus arm on a flat surface to get the most out of our target muscles
3. With an overhand grip (palm facing the floor) position your wrist on the surface so that you have enough room for both flexion & extension
4. Start in a neutral position, go into full extension (back of your hand towards you), go back to a neutral position, go to full flexion (palm towards the floor), and finish at neutral
5. Each of these positions should be held for 2-3 seconds and together combine for 1 rep
In addition to this exercise, proper return to sport progressions are critical to ensure you are maintaining good health and prevent injury reoccurrence.
Thank you for tuning in to our series on Tennis Elbow, we hope you learned something new!
Featured Image By: YouTube