LE-External epicondylitis of the humerus/tennis elbow rehabilitation exercise method
LE-1 wrist joint active mobility exercises
1.Wrist palmar flexion refers to wrist movement towards the palmar side of the hand, and dorsal extension refers to wrist movement towards the dorsal side of the hand.
2. Relax the hand and try to palmarly flex the wrist, then slowly relax and then try to dorsally extend the wrist.
3, pay attention to the movement slowly, evenly, try their best.
4.Practice with 3 sets of 10 reps per day.
LE- 2 Wrist stretching exercises
1. Stretching exercises with the help of the affected wrist joint with the help of the healthy hand.
2.First press the back of the affected hand to make the wrist joint flex as much as possible and maintain the posture without moving.
3.Move the palm or fingers of the affected hand to stretch the wrist joint as far as possible, maintaining the posture.
4, pay attention to keep the affected elbow joint in a straight position.
5. When practicing, 3 sets of 3 times per day, each set for 15-30 seconds in each position.
LE- 3 forearm rotation front and back exercises
1, the palm turned down to drive the forearm rotation is called the rotation of the front, the palm turned up to drive the forearm rotation is called the rotation of the back.
2. Relax the shoulders and bend the elbows 90° to the sides of the body.
3, try to rotate the forearm back, then slowly relax, then try to rotate the forearm forward.
4. Exercise with 3 sets of 10 reps each day.
LE- 4 Elbow joint active flexion and extension exercises
1. Relax the shoulders and lower the arms with the palms forward.
2. Flex the elbow joint and extend the fingertips as far as possible toward the shoulder, then slowly relax and straighten the elbow joint and extend the fingertips downward and backward as far as possible.
3. Pay attention to slow, even movements and best efforts.
4. For the exercise, 3 sets of 10 reps each day.
LE- 5 Wrist flexion strength exercise
1, palm up, holding a drink or dumbbell in your hand.
2, uniform upward force to make the wrist flexion, and then slowly relax back to the original position.
3, according to their own practice can be appropriate to increase the weight of dumbbells.
4.Practice with 3 sets of 10 reps each day.
LE- 6 wrist extension strength exercises
1, palm down, holding a drink or dumbbell in the hand.
2, uniform upward force to make the wrist joint dorsal extension, and then slowly relax back to the original position.
3, according to their own practice can be appropriate to increase the weight of dumbbells.
4.Practice with 3 sets of 10 reps per day.
LE- 7 Wrist radial strength exercises
1, forearms flat, wrists in neutral position (neither palmar flexion nor dorsiflexion), thumbs up.
2, holding a drink or hammer in the hand, force the wrist upward to radial deviation, try to reach for the ceiling, and then slowly relax back to the original position.
3, pay attention to keep the forearm position unchanged.
4.Practice with 3 sets of 10 reps each day.
LE- 8 forearm rotation front and back strength exercises
1.Shoulders relaxed, elbows flexed at 90° to the sides of the body.
2.With the wrist in a neutral position and the thumb up, hold a drink or a hammer in your hand.
3, force the forearm to rotate back, then slowly relax back to the original position, and then force the forearm to rotate forward.
4. Exercise with 3 sets of 10 reps each day.
LE- 9 wrist dorsiflexion strength exercises
5. Raise the arms forward with the elbows straight and the palms down.
6.Grip a fitness bar or broomstick with both hands, shoulder-width apart.
7, the wrist force to make the wrist joint dorsiflexion, and then slowly relax back to the original position.
8, the exercise, 3 sets per day, 10 times per set.