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When you exercise and eat healthy, you would expect to avoid injury.
But what if your job, sports activity or hobby has taken a toll on your arm/elbow or you need to make it stronger?
I’m going to show you 5 fail proof ways on how to strengthen your elbow tendons and forearm muscles so you can avoid injuries such as tennis elbow or golfers elbow.
The best part is that everything you need to accomplish these 4 methods and exercises, you already have on hand there in your home.
So you won’t have to head out and purchase any useless exercise gadgets or equipment in order to begin.
You must agree the best way to strengthen your elbow is by performing exercises that target the forearm flexors and extensors of your elbow.
You can’t really strengthen your elbow joint because it’s not a tendon or muscle rather you target the supporting tendons and muscles that attach at your arm bone.
Ok let’s get started:
Elbow Strengthening Exercise #1
You will need a tennis ball or some sort of soft ball that you can squeeze fairly easily.
The ball squeeze exercise is probably one of the easiest yet forgotten exercise that really helps strengthen your forearm muscles and tendons.
It’s a great exercise because you can do it anywhere at anytime because your ball travels well.
Do it while sitting at home watching TV, during your daily commute or even at your office.
Hold and squeeze the ball for 4 seconds and then release. Do this 3 times a day for 10 repetitions.
I guarantee within 3 days, you will notice a huge improvement in your grip strength!
For those who are looking for ways on how to prevent tennis elbow, read this post and get 10 ways to avoid getting it.
Elbow Strengthening Exercise #2
For this exercise, you will need a full water bottle(10oz or 300ml) is fine to start out with or can of soup.
Find a chair with an armrest, if not available, sit at your kitchen table.
Hold the water bottle in the hand of the arm you want to strengthen.
Lay your arm flat on the armrest or table.
Let your wrist flop down off the edge with your palm facing down.
Now slowly extend your wrist upwards towards the ceiling until you can’t extend your wrist anymore.
Then return to starting position.
Perform 3 sets of 10-15 repetitions. Do this simple exercise every day to help strengthen your elbow tendons and forearm extensor muscles.
Important: Your goal is not to set any weightlifting records. It’s all about the range of motion and really focusing on working the forearm extensor muscles.
Avoid using heavy dumbbells or 2 litre(67 oz) water bottles, unless you are the Hulk.
Using more weight than you should, can do more harm than good.
As with any sort of resistance exercise, you should start out light and work your way up to heavier resistance as you get stronger over time.
Elbow Strengthening Exercise #3
For this exercise, you will need a broomstick, hockey stick, baseball bat or even a golf club will do.
Hold whichever item you have selected in the hand of the arm in which you want to strengthen.
Grip it about halfway up the shaft.
Stand up straight and bend your arm at a 90 degree angle.
So basically your forearm should be parallel to the floor.
Now rotate your wrist downwards towards the floor and then back up to the starting position.
Again aim for 3 sets of 10-15 repetitions every other day.
If you find this exercise difficult, try moving your hand further up the shaft. This should allow for more control and less resistance.
Elbow Strengthening Exercise #4
This exercise is very similar to # 3 except your arm is fully extended out in front of you instead of bent.
So again, grab your “weapon of choice” and stand up straight.
This time fully extend your arm out in front of you while holding your prop.
Now bend your wrist downwards towards the floor and then back up to the starting position.
Be sure to perform 3 sets of 10-15 repetitions.
Remember to always perform these exercises to the point where you have no pain.
After 2 or 3 days, your forearm muscles and elbow tendons will be sore – this is absolutely normal.
It’s no different than if you starting running. Your legs would be sore for a few days but then the soreness disappears as you run more frequently.
Elbow Strengthening Exercise #5
For this exercise, you can use a hammer.
This is a goto exercise that seeks out and targets your weak or damaged extensor tendon and muscles.
It is one of the best exercises to help with tennis elbow injuries as well.
Sit in your chair with the armrest or sit at your kitchen table.
Grab the hammer and bring your wrist to the edge of the table or armrest.
Grip the hammer near the top of the handle, close to the teeth.
With your forearm resting flat on the armrest or table, slowing rotate your wrist to the left and then back to the right.
Again the normal recommended reps and sets is 10-15 reps for 3 sets every other day.
As you get stronger, you can move your hand further down the hammer handle.
This will create more resistance and challenge your forearm flexor and extensor muscles even more.
Please do not live by the rule, “no pain – no gain”.
With these exercises, your goal is to strengthen your elbow and improve flexibility to decrease your chances of injury or even rehab your tennis elbow injury.
Variations on these exercises and other alternatives can be found over at PhysioAdvisor.com website.
As you can tell, these exercises are simple to do and really won’t take much time out of your busy day to do.
By doing them every other day, I guarantee your elbow’s strength will dramatically improve and your chances of developing a repetitive strain injury such as tennis elbow will be minimal.
For individuals who have found this article because you are already suffering from tennis elbow, then I have 5 even better and more advanced exercise techniques that will quickly stop your pain and get back on the road to recovery.
It is even endorsed and recommended by leading Doctors, so you know it is the real deal and completely safe to use.
is the author of Tennis Elbow Secrets Revealed which has been teaching individuals how to overcome their tennis elbow injury at home since 2005 with over 1,767,986 copies sold.
He is a Certified Personal Fitness Trainer and Exercise Rehab Specialist based in Vancouver, BC, Canada