Tennis elbow exercises are an essential part of rehabilitation.
Tennis Elbow is a common term used to define pain on the outside of the elbow region. The most typical causes is inflammation or deterioration of the tendon of the wrist exterior muscles as they inset into the elbow. It is also well-known as extensor tendinopathy or lateral epicondylitis.
The initial steps in treating tennis elbow are to lessen the inflammation and resting the exaggerated tendons and muscles. Ice cubes may help to reduce inflammation and pain. Once inflammation get lessens, you can start gentle Tennis Elbow Exercises to strengthen the core muscles of the forearm and avert recurrence.
Tennis Elbow is a common term used to define pain on the outside of the elbow region. The most typical causes is inflammation or deterioration of the tendon of the wrist exterior muscles as they inset into the elbow. It is also well-known as extensor tendinopathy or lateral epicondylitis.
The initial steps in treating tennis elbow are to lessen the inflammation and resting the exaggerated tendons and muscles. Ice cubes may help to reduce inflammation and pain. Once inflammation get lessens, you can start gentle Tennis Elbow Exercises to strengthen the core muscles of the forearm and avert recurrence.
Fist clench
Poor grip strength is a typical symptom of tennis elbow. Enhancing the grip strength by building the core muscles of the forearm can aid to improve the ability to perform regular activities.
Equipment required: Table and Towel
Muscles worked: Long flexor muscles of the thumb and fingers
- Sit in front of a table with your forearm placing on the table.
- Clamp a rolled up towel or a small ball in your palm.
- Squeeze out the towel in your palm and hold for about 10 seconds.
- Then release and repeat for 10 times.
- Do the same with another arm.
Supination with a dumbbell
The supinator muscle is a big muscle of the forearm that confers into the elbow. It’s accountable for twisting the palm upward and is frequently involved in movements that can source tennis elbow.
Equipment required: Table and 2-pound dumbbell
Muscles worked: Supinator muscle
- Rest in a chair holding a 2-pound dumbbell perpendicularly in your hand with your elbow relaxing on your knee.
- Now rotate the arm outward, rotating the palm up.
- Rotate the hand back in another direction till your palm is facing downwards.
- Repeat the workout 20 times on each side.
Wrist extension
The wrist extensors are a cluster of muscles that are accountable for bending the wrist, like through the hand signal for stop. The small muscles that bond into the elbow are often subject to overuse, specifically in racquet sports.
Equipment required: Table and 2-pound dumbbell
Muscles worked: Wrist extensors
- Relax in a chair by holding a 2-pound dumbbell with your palm facing down, relaxing your elbow happily on your knee.
- Resting in that position, extend your wrist by twisting it towards your body. If this is very challenging, do the workout with no weight.
- Come back to starting position and repeat this about 10 times with each hand.
Wrist flexion
The wrist flexors are a cluster of muscles that work opposite to the wrist extensors. These tiny muscles that interconnect into the elbow are also intend to overuse, sourcing to pain and inflammation.
Equipment needed: Table and 2-pound dumbbell
Muscles worked: Wrist flexors
- Rest in a chair by holding a 2-pound dumbbell in your hand with palm facing up and elbow relaxing on your knee.
- With palm facing up, bend your wrist by twisting it towards your body.
- Come back to initial position and repeat it about10 times on each hand.
Towel twist
Equipment required: Hand towel
Muscles worked: Wrist extensors, Wrist flexors
- Relax in a chair by holding a towel with both hands, by keeping shoulders relaxed.
- Turn the towel with both hands in contrary directions as if you are sopping out water.
- Repeat the workout for 10 times and then repeat the exercise with another hand.
