@grsmcentre: How To Perform A Eccentric Wrist Extension Exercise Eccentric exercises are among the most effective movements for promoting the healing of tendon injuries. An eccentric motion involves keeping your muscles under tension while focusing on lengthening the muscle. For people with tennis elbow, the wrist extensors—the muscles responsible for lifting the back of your hand—are often weakened and damaged. Strengthening these muscles through eccentric movements can help relieve pain and support long-term recovery. HOW IT WORKS: 👉Position Yourself: Sit down and support your forearm on a table or bench, allowing your wrist to hang slightly off the edge with your palm facing downward. 👉Grab a Weight: Hold a lightweight dumbbell (start with 1–2 kg or 2–5lbs) in the hand of the affected arm. 👉Lift the Weight: The motion will come from bending your (injured) wrist upward until your hand is fully extended. Use your other hand to help steady and lift the weight. 👉Lower Slowly: Slowly, lower the weight back to the starting position using only the affected hand, taking about 3–5 seconds to do so. 👉Repeat: Perform 10–15 repetitions for 2–3 sets. Aim to do this exercise daily. WHY IT WORKS: Applying controlled stress (i.e., slow, deliberate movement of weight) to the affected tendon will promote its healing. Over time, the gradual increase of weight combined with the repetitive aspect of the movement will stimulate tissue remodeling, strengthen the tendon, and alleviate your pain. #wristextension #tenniselbow #tenniselbowexercises

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Monday 07 April 2025 23:30:00 GMT