Wrist Curl (Palm up, Palm down)
You need a table and a dumbbell or exercise band to perform this workout.
Steps:
- Extend your forearm on the table with your palm facing upward.
- Place a dumbbell or exercise band across your palm for resistance.
- Use your other (unaffected) hand to pull the wrist back toward your body.
- Hold this position for five seconds and gently retreat to the original position.
- Repeat the entire course with your palm facing down while holding a dumbbell or exercise band.
- Repeat each exercise up to 10 times for three sets.
Elbow Curls (Palm up, Palm down)
You need a dumbbell, barbell, or exercise band for this activity.
Steps:
- Place one foot in front of the other.
- Step over one end of an exercise band under your back foot, and hold the other end with your hand using one of two grips.
- Slowly pull the band up with your hand and curl your arm toward your shoulder.
- You can replace your exercise band with a barbell or dumbbell.
References:
[1] https://www.mayoclinic.org/diseases-conditions/tennis-elbow/symptoms-causes/syc-20351987
[2] https://www.nhs.uk/conditions/tennis-elbow/causes/
[3] https://www.mayoclinic.org/diseases-conditions/tennis-elbow/symptoms-causes/syc-20351987#:~:text=Occupation.,Certain%20sports.
[4] https://www.knoxorthopedic.com/f-s-t-cure-tennis-elbow-lateral-epicondylitis/#:~:text=Common%20Signs%20and%20Symptoms%20of%20Tennis%20Elbow&text=The%20symptoms%20are%20often%20worsened,a%20wrench%2C%20or%20shaking%20hands.
[5] https://www.webmd.com/fitness-exercise/tennis-elbow-lateral-epicondylitis
[6] https://www.aafp.org/afp/2007/0915/p849.html