Elbow and forearm next level
These exercises are a bit more demanding, but are easy to carry out for most people. Use a water bottle or a 1-3 kg hand weight. You also need a ball. Preferably a soft ball, but a tennis ball or similar is also fine. The exercises are done 10 times each. You can do the stretches twice on both sides, hold for 15-20 seconds in the extreme position. When you're done, do the exercises one more round. You will get a good effect from the training if you train three times a week for 2-3 weeks.
Exercise 1, Wrist Flexion
How: Sit on a chair with your forearm resting on the table and your hand right outside the edge of the table. Hold a bottle in your hand, with the palm facing up. Flex and extend your wrist.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2 on each arm.
How often: 3 times a week.
Exercise 2, Wrist Extension
How: Sit on a chair with your forearms resting on the table and your hand just outside the edge of the table. Hold a 1 kg weight or a water bottle in your hand, with the palm facing upward. Bend and stretch your wrist
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2 on each arm.
How often: 3 times a week.
Exercise 3, Forearm supination and pronation
How: Sit on a chair with your forearm resting on the table and your hand just outside the edge of the table. Have a light weight (1 kg) or a bottle in your hand and rotate your forearm so that the palm alternately faces upward and downward.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2 on each arm.
How often: 3 times a week.
Exercise 4, Forearm 1
How: Stretch one arm out in front of your chest with your palm face up. With your other hand bend the fingers backward so that the palm is turned forward. When you feel the forearm stretching, hold the position for 30 seconds. Change arm.
Duration: 30 seconds on each arm.
How many times: 1 on each arm.
How often: 2-3 times a day.
Exercise 5, Forearm 2
How: Stretch one arm out in front of your chest, with your palm face down. With the other hand bend your fingers inward so that your palm is turned facing the body. When you feel your upper forearm stretching, hold the position for 30 seconds. Change arm.
Duration: 30 seconds on each arm.
How many times: 1 on each arm.
How often: 2-3 times a day.