Top 5 Exercises For Tenni...



Tennis elbow, also known as lateral epicondylitis, is a type of repetitive strain injury caused by overuse of the forearm muscles and tendons. Physical therapy and exercises that target the forearm, elbow, and shoulder can help to alleviate pain, improve range of motion, and strengthen the affected area to prevent future injury.

1.Wrist Extensors Stretch

Extend your affected arm straight out in front of you with your palm face down, and drop your hand towards the floor.
With your other hand, apply a gentle pressure to the back of your wrist and hold.
You should feel this stretch down the back of your forearm.

2.Wrist Flexors Stretch

Sit upright in a chair.
Bring your palms together in front of you and close to your chest.
Gradually lower your hands, keeping the palms of your hands together.
Hold this position in a stretch.

3.Forearm Pronation/supination Strengthening

Sit with your affected arm stretched out on a table.
Hold a weighted stick in your hand, with the majority of the stick length extending towards the thumb side of your hand and out over the edge of the table.
Rotate the palm of your hand so it turns up and down, controlling the momentum and rotation of the stick.

4.Biceps Curl

Sit upright in a chair facing a table.
Place your weaker arm onto the table with your forearm outstretched, holding a weight in your hand.
Keeping your body still bend your elbow to touch the weight to your shoulder.
Slowly lower your forearm back down to the table.

5.Squeezing Ball

Hold a ball in your hand.
Squeeze the ball as hard as you can and hold.
Allow your wrist to move in whichever direction feels natural.

Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Pogram.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

Personalized Exercise Program By CB Specialists.

If you're looking for personalized exercises for a Tennis Elbow, be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.

संबंधित शर्तें


संबंधित ब्लॉग