Your hand and wrist should both be hanging off the table while holding the hammer. With your arm resting on the table, you can be seated or standing with your feet shoulder-width apart.Get into your toolbox for this exercise since you’ll be needing a hammer-a real one! You’ll also need a table or desk to your rest your arm while performing the exercise. Complete the movement, switching directions alternatively for 30 seconds.Twist the towel with your left hand towards you and the right hand away from you. Beginning with an overhand grip, grasp the towel with both hands. Soak the towel in water so it’s completely damp.

Since your elbow isn’t a joint that is limited to simply moving up and down in a locked position, your arm needs to be strong with various movements and angles.įor this exercise, you‘ll need a towel-preferably a hand towel. The towel twist is a great exercise to really work the natural movements of your wrist.

To strengthen your muscles, chops are a great way to isolate the natural movement of the wrist.įorearm muscle exercises are the best way to help prevent injury and avoid any pain associated with Tennis Elbow.

When you‘re ready, squeeze the towel and hold for ten seconds (or as long as you can up to 10 seconds).

The towel should be in your hand, rolled up or formed together to make a ball.

Your forearm should start by resting on the table.If you have a stress ball handy that can work as well. Just like you have a ball in your hand during a game, this exercise can help with playing tennis and other activities.įor this exercise, you‘ll need a table or some sort of surface and a towel. The Fist Clench exercise can help strengthen your forearm muscles and ease the strain of everyday tasks by working flexor tendons found in your fingers. Honing in on this area of weakness in your workout program is a great way to overcome that painful compensation. Grip weakness is a major cause of pain associated with Tennis Elbow. This exercise helps target and improve your grip strength. Your doctor might also recommend an elbow brace. Targeting the muscles of the forearms should be your main focus on the rehab and prevention process. When it comes to Tennis Elbow, prevention is one of the most important steps you can take in the rehab process. Hold the stretch for 10-15 seconds, repeating as needed.Īfter you‘ve stretched your flexor and extensor muscles out properly and reduced the tension in your wrist and forearm, you can begin strengthening the muscles to help keep your tennis elbow pain away.You should feel the stretch through the top of your forearm.Using your left hand, bend your wrist in an even more downward direction.Bend the wrist of your right arm, pointing your hand toward the ground.Extend your right arm in front of you with your palm facing downward.

Download the inner game of tennis pdf