图示网球肘的康复锻炼

图示网球肘的康复锻炼by: Sean Moore, MPT

牵拉

屈腕

伸腕

Extend left arm straight in front of you with palm up. Use your right hand to bend wrist down. Feel stretch in forearm. Hold 30 seconds. Extend left arm straight in front of you with palm down. Use your right hand to bend wrist down. Feel stretch in forearm. Hold 30 seconds.

哑铃操练

屈腕 

伸腕

Place wrist over edge of table, palm up, grasp dumbbell or soup can.

Bend wrist up, bringing hand toward ceiling.

Movement should occur only at the wrist.

Perform 3 sets of 10 repetitions.

Place wrist over edge of table, palm down, grasp dumbbell or soup can.

Bend wrist up, bringing hand toward ceiling.  

Movement should occur only at the wrist.

Perform 3 sets of 10 repetitions.

桡（向外）偏

尺（向内）偏

Place wrist over edge of table, thumb up.

Bend wrist up, bringing thumb toward wrist.

Movement should occur only at wrist.

Perform 3 sets of 10 repetitions.

Hand arm by your side, palm facing in.

Bend wrist back, bringing pinky toward wrist.

Movement should occur only at wrist.

Perform 3 sets of 10 repetitions.