Eccentric Wrist Flexion Arm on table, elbow bent, palm down, bend wrist, lowering hand. Eccentric exercises for wrist are the exercises that lengthen the muscles around wrist under tension, usually creating an adaptation that improves performance. As shown in the following examples, the exercises are easy to do and fit into everyday life. Do 3 … Strengthening exercises. Special stretching and strengthening exercises can relieve the symptoms of tennis elbow – but patience and perseverance are needed too. Why are eccentric exercises effective?
Your therapist or doctor will show you how to use a resistance band safely for these exercises. Eccentric wrist flexion: Hold a can or hammer handle in the hand of your injured side with your palm up. Fix the band firmly under your foot and hold the other end in your hand. There are different explanations as to why eccentric exercises are effective. Place your elbows straight as possible over your knee and let your wrist towards the floor. The program, described in Table 1, encompasses a 10-repetition maximum of eccentric and concentric movements of the wrist extensor muscles in 2 different positions: first with the elbow flexed to 90° (Figure 1), then with the elbow extended to 180° (Figure 2). Then let go of your wrist and use just your injured side to lower the weight slowly back to the starting position. Eccentric Exercises for Tennis Elbow. Use the hand on the side that is not injured to bend your wrist up. In most cases, the symptoms of tennis elbow go away within one year without any special treatment. The forearm is pronated in both positions. We do know that eccentric movements place a greater load on a tendon (when compared to shortening of the tendon) so perhaps it is simply “teaching” the tendon to be stronger and subjecting it to a higher load.