How to do it
Sit with the forearm on the thigh, palm up. With a light weight, curl the palm up slowly and lower over three seconds. Pain up to 3 out of 10 that settles by the next day is acceptable.
Default dose
3 × 15
This is the library's default dose. Each person's programme is set after assessment, around the grade of their finding and their own conditions and limits.
Muscles involved
- working Wrist and finger flexors
Muscle colours in the animation: orange working, blue stretching, amber holding still. These muscles were measured on the 3D model.
Where it sits in a programme: Activate the weak
The third phase is activation: strengthening a muscle that has become weak or underused, with controlled movement and light load, so it can carry its share of holding the body up.
Which postural findings it is prescribed for
It appears in programmes the tool prescribes after a musculoskeletal assessment.
Take care
- If the movement causes pain or makes pain worse, stop and contact the clinic or your doctor.
Source
Common practice, no specific study:
- Coombes BK, Bisset L, Vicenzino B. Management of lateral elbow tendinopathy: one size does not fit all. J Orthop Sports Phys Ther. 2015;45(11):938-49.
Progressive loading of the wrist extensors is the core of exercise treatment for tennis elbow.