Pre/Rehab Exercises for Elbow and Wrist

Today I will describe some basic exercises for elbows and wrists. Racket players like tennis and badminton will definetely be able to use some of these exercises as part of their prehab program to strenghten their elbows and wrist. A selection of these simple exercises can be included in players' program to improve wrist, elbow and grip strength. Have a go and see what you think:)

Type: Exercises to improve elbow, wrist and grip strength

Purpose: To improve elbow and wrist strength

Suitable for: All tennis players

Equipment needed: 2 dumbbells (app. 4 – 8 kg), resistance band, 1 dumbbell free weight (2-5 kg), tennis ball and a chair/bench

Repetitions and sets:

3 sets per exercise

10 - 15 repetitions per exercise

120-180 seconds recovery between sets


1. Curl and press with dumbbells (This one also works your shoulders)

Picture 1

  

Picture 2



• Start by standing with your feet hip width apart

Picture 3

• Grab a pair of dumbbells (4-8 kg) with an underhand neutral grip (Picture 1)

• Keep your abdominals pulled in and back straight prior to starting this exercise

• Curl your for arms to your shoulder by bending at your elbows (Picture 2)

• When the elbow come up to shoulder height, straighten your elbows and push the dumbbells above each side of your head (Picture 3)

• You should have a slight bend at your elbow as your elbows straighten above your head

• Bend your elbows down to shoulder height, before slowly straightening your elbows to the starting position and repeat

• Keep your elbows close to your body throughout the exercises



2. Wrist curl with dumbbell

Picture 1



Picture 2

• Start by positioning yourself on your knees behind a bench/chair

• Grab a light dumbbell (2-5 kg) with and underhand grip (palm facing up)

• Place the wrist with the dumbbell over the edge of the bench, make sure only your wrist is over the edge so the rest of your hand rest on the bench (Picture 1)

• Curl the dumbbell towards you by bending your wrist until you can feel a stretch at the back of your wrist (Picture 2)

• Lower the wrist back to the starting position and repeat

• It is important that all of the movement is done by the wrist only

• When you are done with one hand change the dumbbell over to the other hand and repeat



Picture 1

 3. Wrist extension with dumbbell



• Start by positioning yourself on your knees behind a bench/chair

• Grab a light dumbbell (2-4 kg) with an overhand grip (palm facing down)
Place the wrist with the dumbbell over the edge of the bench, make sure only your wrist is over the edge so the rest of your hand rest on the bench

(Picture 1)

• Curl the dumbbell towards you by bending your wrist until the dumbbell faces forward (Picture 2)

Picture 2

• Lower the wrist back to the starting position and repeat

• It is important that all of the movement is done by the wrist only

• When you are done with one hand change the dumbbell over to the other hand and repeat

 4. Wrist pronation with resistance band (and a tennis ball)


Picture 1

• Start by attaching the two ends of the resistance band onto a something firm (a door handle, a wall etc) around elbow height

• Stand sideways with the hand you are going to work closest to the band

 

• Grab over the middle of the resistance band with an underhand grip (this means the band lies in your hand between your fingers and thumb) Picture 1

• Step away from the wall about 1 metre (or until there is enough tension in the band)

• Now place a tennis ball at elbow height on the side of your body, so your elbow can squeeze against it and keep your elbow “locked” into your body


Picture 2

• Rotate your wrist in towards your body with the band until the palm of your hand is facing down (Picture 2)

• Rotate the wrist back out to the starting position and repeat

• Make sure all of the movement is done by your wrist only

Picture 1

5. Wrist supination with resistance band (and a tennis ball)

• Start by attaching the two ends of the resistance band onto a something firm (a door handle, a wall etc) around elbow height



• Stand with the band in front of you, facing sideways with the hand you are going to work furthest away from the band (Picture 1)

• Grab over the middle of the resistance band with an overhand grip (the palm of your hand facing down)

• Step away from the wall about 1 metre (or until there is enough tension in the band)



Picture 2

 • Now place a tennis ball at elbow height on the side of your body, so your elbow can squeeze against it and keep your elbow “locked” into your body

 • Rotate your wrist away from your body with the band until the palm of your hand is facing up  (Picture 2)

• Rotate the wrist back down out to the starting position and repeat

• Make sure all of the movement is done by your wrist only




 6. Tennis ball squeeze

• Start by sitting comfortably onto a chair 

Picture 1





• Grab a tennis ball with one hand with an overhand grip (Picture 1)

• Squeeze the tennis ball for 10 – 15 seconds and relax for the same amount of time

• Repeat this 8 times on each hand

 

7. Press up



Picture 1



 • Start in a press up position with your hands and toes on the floor

• Place your hands slightly wider than your shoulder (Picture 1)

• Prior to starting make sure your abdominals are pulled in and that you keep a straight line from head to toe

 • Start by bending your elbows and lower yourself until your elbows are 90° (or your chest nearly touch the floor) (Picture 2- I am almost a bit too low on this photo- it doesn't happend very often!)


Picture 2



• Push yourself back to the starting position by straightening your elbows and repeat

Always warm up with 5 minutes of easy mobility movements such wrist rotations, wrist/elbow extension and flexion, shoulder rotations etc.

Always cool down after the workout with 5-10 minutes of stretching for the main muscles used in the work out. In particular your wrist flexors and extensors and elbow extensors (triceps). Hold each stretch for 20-30 seconds and do 2-3 sets of each stretch.

I have now written quite a few different program suggestions for various joints of the body. I think that on my next blog posts I will start talking more about the most commonly used exercises in the gym such as squats, deadlifts, Straight Leg Deadlifts, rollouts etc. Something to look forward to:)

As I have only got a bit more than a week left in Leeds before I move to the big city of Cardiff, I will take some time off tonight and go and have some nice food and enjoy a chickflick at the cinema with a friend:) Sounds like a good plan! I will of course be back coaching tomorrow morning and covering first aid for a local rugby union match in the afternoon so not too much time sosialising.

 Have a good weekend everyone, keep training smart, but hard!

MoTo