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RO11 Wrist & Elbow Rehabilitation Exercises 💪🔥
In this video, I perform 11 targeted rehabilitation exercises designed to address:
✔ Tennis elbow (lateral epicondylitis)
✔ Golfer’s elbow (medial epicondylitis)
✔ Tendinitis and overuse syndromes
✔ Wrist weakness and instability
✔ Hand and finger muscle hypotonia
✔ Grip strength deficits
✔ General elbow–wrist dysfunction and discomfort
These exercises are structured to progressively restore tendon capacity, improve joint stability, and enhance neuromuscular control of the wrist, hand, and elbow complex. 🦴🔗
Strong and resilient forearm musculature reduces excessive load on the elbow joint and improves force transfer through the upper limb.
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📊 Training Protocol
⏱ 25–45 seconds per exercise
(The stronger you become, the longer you can sustain controlled tension.)
🔁 2–4 sets per exercise
📅 2–4 times per week
Volume and intensity should be adjusted according to your current condition and recovery capacity.
All movements must be performed in a slow, controlled, and pain-guided manner. Mild muscular fatigue is acceptable; sharp or increasing joint pain is not. 🎯
Consistency, progressive loading, and proper technique are the key principles of tendon rehabilitation.
Train smart. Restore strength. Build resilience. 💥
#wrist #joint #elbow #hand #exercises
@romavelych
