Wrist flexor/extensor stretch
●○○○○2 × 3 each direction, held 20–30s
With the elbow straight, gently bend the wrist forward and back using the opposite hand to add a mild stretch.
Exercise for elbow tendon conditions typically centers on progressive tendon loading, beginning with isometric holds and advancing toward heavier and faster resisted movement as tolerated.
This approach reflects a broader shift in tendinopathy rehabilitation toward graded loading exercise, since evidence suggests tendons adapt and strengthen in response to controlled, progressively increasing stress.
Typical exercise menu
Isometric wrist extension hold
●○○○○3 × 5, held 20–30s
Press the back of the hand up against a table or resistance without allowing wrist movement.
Isometric wrist flexion hold
●○○○○3 × 5, held 20–30s
Press the palm side of the hand down against a table or resistance without allowing wrist movement.
Eccentric wrist extension
●●○○○3 × 15
With a light weight, slowly lower the hand from an extended wrist position while keeping the motion controlled.
Eccentric wrist flexion
●●○○○3 × 15
With a light weight, slowly lower the hand from a flexed wrist position, controlling the descent.
Wrist curl (concentric)
●●●○○3 × 12
Using a light dumbbell, curl the wrist upward through a full comfortable range and lower with control.
Grip strengthening
●●○○○3 × 10–15
Squeeze a soft ball or grip trainer through a full close, holding briefly before releasing.
Weighted forearm rotation
●●●○○3 × 10 each direction
Holding a light hammer or weighted bar, rotate the forearm from palm-up to palm-down under control.
Progression from isometric to eccentric to concentric loading, with gradually increasing weight and speed, generally reflects the sequence used in most evidence-based elbow tendon rehabilitation programs.
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