Hand, Wrist and Elbow Strengthening Exercise

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Equipment: Small to medium-sized towel 

Position: Seated or standing  

How to Perform:  

1. Start seated or standing, with your shoulders relaxed and your back straight. 

2. Hold a rolled-up towel in both hands at shoulder width, palms facing down. Squeeze the towel tightly with both hands, engaging your grip muscles. 

3. Begin to twist the towel as if you’re wringing out water, one hand moves forward while the other pulls back. 

4. Alternate the twisting motion slowly and with control for about 20–30 seconds. 

5. Rest briefly, then repeat 2–3 sets.  

Variation (Isometric Hold):  

Hold the towel twisted tightly for 10–15 seconds, maintaining strong grip engagement. Then release and repeat.  

Benefits:  

1. Strengthens grip, fingers, wrists, and forearms 
2. Improves wrist stability and control 
3. Supports elbow joint strength (especially helpful for tennis/golfer’s elbow recovery)
4. Enhances functional strength for daily activities and upper body performance