Simple Stretching Exercises For Treating Tennis Elbow
Tennis elbow can be treated with the exercises listed below:
Wrist lift, palm up
To perform a wrist lift, palm up:
Pick up a light weight, such as a dumbbell or food tin
bend the elbow at right angles
extend arm out, palm up
turn the wrist towards the body
Stay in this position for 5 seconds, then slowly release
repeat nine more times
Do two more sets of 10 repetitions
Wrist turn
To perform a wrist turn:
bend the elbow at right angle
extend arm out, palm up
Slowly rotate the wrist until the palm is facing down.
hold position for 5 seconds
repeat nine more times
Do two more sets of 10 repetitions
A weighted wrist turn
The wrist turn while lifting the weight is the same as the previous wrist turn. But in this variation, the person also holds a small weight, such as a dumbbell or a lunch box, in their hands.
Elbow bend
To perform the elbow bend:
stand up straight
lower arm to one side
Bend your arm upwards until your hand touches your shoulder
For 15-30 seconds, hold this position
repeat nine more times
Twist a towel
To perform the towel twist:
Hold a loose-fitting towel by one hand at each end
keep shoulders relaxed
Fold the towel by moving the hands in opposite directions
repeat nine more times
Repeat ten times in the opposite directions.
Finger stretch:
Touch your fingers with your thumb and put a rubber band around them, including your thumb.
Slowly open your thumb and fingers completely, then close them.
Repeat up to 25 times.
Three times a day, do this stretch. If it turns out too easy, try two rubber bands.
Wrist extensor flex
To flex the wrist extensor:
raise arms straight in front of body
Keeping the palm facing down, slowly bend the wrist upwards
Pull your fingers back toward your body with the other hand
For 15-30 seconds, hold this position
straighten the wrist
repeat twice
Do two more sets of 3 repetitions
Squeezing a tennis ball
To perform the fist squeeze:
Use a tennis ball and keep it in your palm
grasp the ball or towel with the fingers to make a fist
squeeze tightly for 10 seconds
repeat nine more times.
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