7 Physical Arm Therapy Exercises You Can Do at Home

7 Physical Arm Therapy Exercises You Can Do at Home

Managing arm pain from tennis or golfer's elbow doesn’t have to be complicated. With the PT Pro Tennis Elbow Trainer, you can target the specific muscles that need strengthening and flexibility improvements from the comfort of your home. Here are seven simple exercises you can try using the Tennis Elbow Trainer.
 

Vertical Twist

The Vertical Twist helps build forearm strength and improve wrist mobility. Start by holding the Tennis Elbow Trainer vertically in front of you with both arms bent. Your focus hand (the top hand) should twist inward toward your body while the neutral hand (at the bottom) stays still. This exercise targets the muscles around your elbow and is a great starting point for rehabilitation.

Horizontal Twist

The Horizontal Twist is a more dynamic exercise that stretches and strengthens your forearm and wrist muscles. Hold the Tennis Elbow Trainer horizontally with arms extended. Twist both hands in opposite directions to wind up, then twist the focus hand toward you while keeping the neutral hand steady. This move enhances wrist flexibility and helps reduce stiffness in the arm.

Upward Twist 

The Upward Twist targets your shoulders and upper arms, making it perfect for developing shoulder stability. Hold the Tennis Elbow Trainer horizontally with both hands, palms facing the ceiling. While one hand stays still, twist the other upward toward the ceiling. Repeat with the opposite hand for balanced shoulder strength and flexibility.

Arch

The Arch is a simple yet effective exercise to strengthen your wrists and forearms. Hold the Tennis Elbow Trainer with an overhand grip, then bend it downward until the balls of the trainer meet. This movement stretches your forearm muscles and helps reduce tension built up from overuse.

Inverted Arch

The Inverted Arch works the opposite set of muscles to balance strength. Hold the trainer with an underhand grip and bend it upward until the balls of the Tennis Elbow Trainer touch. This move helps alleviate stress on the wrists while promoting flexibility.

Wrist Extension

The Wrist Extension focuses on strengthening the tendons around your wrists. Sit with your back to a table and rest your affected arm on the surface. Hold the Tennis Elbow Trainer and curl your wrist under as far as possible, then extend it back toward you. This exercise improves wrist mobility and helps prevent future strain.

Forearm Turn

The Forearm Turn is great for strengthening and stretching the muscles along your forearm. Sit beside a table with your elbow resting on the surface. Hold the trainer vertically and turn it down toward your body, then rotate it back up. This move enhances flexibility in your forearm and promotes muscle balance.
The PT Pro Tennis Elbow Trainer is a versatile tool for recovering from arm-related injuries. By incorporating these seven exercises into your routine, you can improve mobility, reduce pain, and prevent further injury. Shop the Tennis Elbow Trainer now!

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