Tennis elbow can be identified as a condition in which the outer part of the elbow becomes tender and starts aching. This injury is very commonly associated with tennis and other racquet sports. Treating a tennis elbow injury effectively requires resting the elbow and undergoing some specially recommended stretching and muscle strengthening exercises. Besides, treatment from a specialist is also called for. Exercises have a crucial role in healing tennis elbow, because they comfort sore tendons and prevent relapses. Explore the article for some highly useful exercises to cure the tennis elbow.
Tennis Elbow Exercise Therapy
- Stretch out your arms, even as your wrist is firmly extended. Hold the position for about 5 seconds. Repeat the process 4-6 times. Now, repeat the same exercise, but this time, flex your wrist while extending the elbow.
- Stand straight and join both your hands in a praying position. While your palms are touching each other and your hands are close to your body, move yourself down to the waistline, till you experience a mild to moderate stretch in your forearms. Hold on to the position for 20 seconds and bring yourself up again. Repeat the exercise four times.
- Stand and hold your hands in a reverse prayer position. Your palms should face away from each other. With the back of your hands always touching each other and your hands close to your body, move up in the direction of your face, till you experience a mild to moderate stretch in your forearms. While doing this, you can also take your elbows too high for a more efficient stretch. Hold the position for 20 seconds and then move down, till your forearms appear parallel to the floor.
- Put your arms on a table, while letting the hand hang over the edge of the table, with your fingers spread out and thumb pointed upwards. Lower your thumb till you touch the bottom of your little finger and close the remaining fingers, as if to cover your thumb. Now, gently move your wrist in a downward direction, till you experience a stretch from the thumb to the forearm.
- Hold a can or some other weight in your hand, with your palm facing upwards. Bend your wrist upwards. Gently lower the weight and return to the original position. Do three sets of 10 repetitions each. Gradually, increase the weight you are holding.
- Hold a soup can or some other weight, like a hammer handle, with your palm facing downwards. Bend your wrist upwards, in a slow motion. Gently lower the weight and return to the original position. Gradually, increase the weight you are holding.
- Get your wrists in the sideways position, with your thumbs up. Hold a soup can or hammer handle and bend your wrist upwards, in a slow motion even, as your thumb is reaching upwards. Gently lower it to the original position. Remember not to move your forearm throughout this exercise. Do three sets of 10 repetitions each.