Special Conditions:
"Tennis Elbow"
Wrist Extension Strength Exercises

[Photos To Be Posted]

1. While seated in chair, comfortably rest forearm on thigh.  Keep thigh and forearm level with floor.

2. Face inside of forearm down towards thigh.  With light weight, pull hand up and back with control.  Lower and repeat.

3. Guidelines!  Start with 1 lb. and 3 sets of 10 reps.  See below.

Tips: Don't go heavy!  Use light weights as outlined below.  Make sure your arm is comfortable.  Never use the sharp edge of a table to support your arm because the edge can place excessive "pinpoint" pressure on sensitive carpal tunnel and forearms tissues--OUCH!

• Be VERY careful as you begin strength exercises because you don't want to further aggravate your condition!  Generally, the starting weight recommendation is only 1 pound.  NISMAT recommends starting with 3 sets of 10 reps then working up to 15 rep sets "before" adding anymore weight.  I would suggest only progressing in one-pound increments to be on the safe side.  For those just starting that have a lot of pain, only do 1 set and then work up to 3 sets so you don't cause excess inflammation and undue pain.

• Why No Wrist Flexion Strength Exercise?  I don't recommend the "flexion" strength because this can make wrist and carpal tunnel problems worse!  My most conservative approach would be using wrist flexion "stretches" but not flexion "strength" exercises.  Other sources recommend both, but personal clients have told me that when they try flexion strength, their wrists hurt even more.

• Also see Tennis Elbow Flexibility/Mobility Exercises

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(Updated 7.28.06)

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