Exercises for Easing Tennis Elbow
Tennis elbow affects the tendons of the muscles caused by inflammation. It causes pain in the arms and elbows. Tennis elbow is not brought about only by playing tennis; it can be brought about by playing racquetball, squash, and fencing. Luckily enough, it is a treatable and manageable condition. Currently, there is tennis elbow treatment in Singapore, which offers the non-surgical treatment, the traditional open method, and the minimally invasive method. The therapy is effective.
Apart from treatment, some exercises help strengthen muscles in the forearm and prevent tennis elbow from coming back. Before trying these exercises, wait for any swelling to go down. It will be best if you check with a doctor or a physical or occupational therapist first. The following are exercises that you can incorporate to your treatment plan:
Wrist Turn
To perform a wrist, turn, you should bend the elbow at a
right angle then extend the hand outwards your palm facing up. You should then twist the wrist around gradually until the palm is facing down. You should hold this position for five seconds and repeat nine or more times. Then you can do two more sets of ten repetitions.
Wrist Turn With Weight
The wrist turn with weight is the same as the wrist turn above. However, in this version, a person grips a lightweight, such as a small dumbbell or a tin of food. Fold your arm at an angle of ninety degrees while holding the dumbbell.
Wrist Lift, Palm Up
To perform a wrist lift, palm up, you can start by gripping a lightweight, such as a dumbbell or a tin of food. Then bend the elbow at an angle of ninety degrees and extend the hand outwards, palm facing up. You can then turn the wrist up towards your body and hold at this position for five seconds then slowly release. It would help if you repeated the exercises nine or more times and then do two more sets of ten repetitions.
Elbow Bend
To perform an elbow bend, you should stand straight then lower the arm to one side. Then you should slowly bend the arm upwards until the hand touches the shoulder, you should hold during this position for fifteen to thirty seconds. Then finally repeat nine more times.
Wrist Extensor Stretch
To perform a wrist extensor, stretch, raise the arm straight out in front of the body with the palm facing down. Slowly, bend the wrist downwards using the other hand then gently pull the stretching hand back towards the body. Stay still at this position for fifteen to thirty seconds, then straighten the wrist again. Repeat twice and do two more sets of three repetitions.
