Video Tag
tennis elbow
Pronation + Supination - Resisted, Elbow Bent
HOW: Get set up sitting upright with a surface near you to support your elbow and forearm. With your elbow flexed to 90˚, position your forearm and wrist in a neutral position with your thumb facing up, and have your hand unsupported at the edge...
Wrist Radial Deviation Isometrics - Hand Resistance
HOW: Get set up ideally with your forearm supported on a surface with your hand off the edge. To begin the exercise make a fist with your thumb facing up, then using your other hand try to push your hand down. However, don't let your...
Wrist Circles In Extension - On Wall, Towel
HOW: Get set up standing in front of a wall with your hand on the wall with a towel. With your hand at shoulder height, perform the exercise by rotating your hand/wrist clockwise and counter-clockwise as far as you can tolerate and repeat. If you...
Wrist Extensor Stretch
HOW: Perform the stretch by positioning your arm straight at shoulder height with your palm facing down, use your other hand to push the top of your hand down with your fingers straight and pointed out. Hold the stretch for the time prescribed. FEEL: You...
Wrist Extension Isometrics - Hand Resistance
HOW: Get set up ideally with your forearm supported on a surface with your hand off the edge. To begin the exercise make a fist with your palm facing down and with your wrist slightly extended/pointed up, then using your other hand try to push...
Bicep Curl - Supinated, Neutral, Pronated
HOW: Get set up with dumbbells or weights in each hand. Perform the exercise by flexing your elbows first with your palms facing down, then thumb facing up, then palm facing up and repeat. FEEL: You should feel your biceps working as well as different...
Wrist Radial Deviation - Resisted, Band
HOW: Get set up standing holding a band in your hand while making a fist with your elbow relatively straight. Support your arm with your other arm above your elbow against your body. With your thumb facing up, perform the exercise by cocking your wrist...
Hammer Curl - Dumbbell
HOW: Get set up with dumbbells or weights in each hand. Perform bicep curls with your thumbs facing and your forearm in a neutral position, both of your palms should be facing one another as you perform the curls. FEEL: You should feel your biceps...
Shoulder External Rotation Walk Out
HOW: Anchor a resistance band about wrist height onto a stable surface. Keep your hand directly in front of you, then walk out as far as you feel comfortable to create tension on the band. Keep your shoulder blade pulled back while performing this. I...
Shoulder Internal Rotation Walk Out
HOW: Anchor a resistance band about wrist height onto a stable surface. Keep your hand directly in front of you, then walk out as far as you feel comfortable to create tension on the band. Keep your shoulder blade pulled back while performing this. FEEL:...