图示网球肘的康复锻炼
by: Sean Moore, MPT

牵拉

屈腕

伸腕

http://www.sportspti.com/grfx/11wristflexorstr.gif

http://www.sportspti.com/grfx/11wristextensorstr.gif

• 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

http://www.sportspti.com/grfx/11wristflex.gif

http://www.sportspti.com/grfx/11wristex.gif

• 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

http://www.sportspti.com/grfx/11ulnardev1.gif

• 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.