Tennis elbow is a condition that causes pain around the outside of the elbow. It often occurs after strenuous overuse of the muscles and tendons of the forearm, near the elbow joint. If the wrists are not strong or flexible enough to prevent the bones from touching, impingement can happen and aggravate the tendons and ligaments in the area. To gain wrist strength you will have to work out the forearms muscles including the wrist flexors and extensors as well as the pronators and supinators.
Do you know that poor grip strength is a common symptom of tennis elbow? Improving grip strength by building the muscles of the forearm can help improve the ability to perform daily activities.
START: Sit at a table with your forearm resting on the table. Hold a rolled up towel or small ball in your hand.
FINISH: Squeeze the towel in your hand and hold for 10 seconds. Release and repeat 10 times. Switch and do the other arm.
SUPINATION WITH A DUMBBELL
In human anatomy, the supinator is a broad muscle in the posterior compartment of the forearm, curved around the upper third of the radius. Its function is to supinate the forearm and responsible for turning the palm upward. It is often involved in movements that can cause tennis elbow.
START: Sit in a chair holding a 2-pound dumbbell vertically in your hand with your elbow resting on your knee. Let the weight of the dumbbell help rotate the arm outward and turn the palm up.
FINISH: Rotate the hand back the other direction until your palm is facing downward. Repeat 20 times on each side. Try to isolate the movement to your lower arm, keeping your upper arm and elbow still.
Wrist extension exercise is quite similar to Wrist Curl but using palm facing down. Wrist Extension also helps to enhance the contractions in the muscles that curl your fingers.
START: Start out by placing a barbell on one side of a flat bench. Kneel down on both of your knees so that your body is facing the flat bench. Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting on the flat bench. Your wrists should be hanging over the edge.
FINISH: Start out by curling your wrist upwards and exhaling. Slowly lower your wrists back down to the starting position while inhaling. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise. Repeat.
The wrist flexors are a group of muscles that work opposite the wrist extensors. These small muscles that connect into the elbow are also subject to overuse, leading to pain and inflammation.
START: Sit in a chair holding a 2-pound dumbbell in your hand with your palm facing up and elbow resting comfortably on your knee.
FINISH: Keeping your palm facing up, flex your wrist by curling it towards your body. Return to starting position and repeat 10 times on each side. Try to isolate the movement to the wrist, keeping the rest of the arm still.
Correcting habitual misalignment and stretching the wrists is a great way to start a strengthening program for the wrists. The Towel Twist exercise not only target your wrists but also stretch your fingers.
START: Sit in a chair holding a towel with both hands, shoulders relaxed.
FINISH: Twist the towel with both hands in opposite directions as if you are wringing out water. Hold the contraction at the end for a few seconds. Be mindful of overstretching as this can aggravate your already injured wrists. Repeat 10 times then repeat another 10 times in the other direction.