When performing some menial jobs or when lifting heavy items, you tendons may sometimes get strained. This may cause a condition known as epicondylitis, otherwise known as Tennis elbow. Usually this may not be a serious case and can easily be managed using simple home remedies like getting a rest or even getting some over the counter medications and medical advice from professionals like Dr. Lucas. In other instances some specific exercises can help reduce cases of tennis elbow. Talking of exercises, the following are some of the most common ones that you can perform to help strengthen you forearm muscles and thus do away with tennis elbow. Before opting for these exercises however, it is recommended that you wait for the inflammation to subside.
- Wrist turn
A wrist turn is one of the most effective ways to ease tennis elbow. You can so this by bending your elbow at a right angle before extending your hand away while keeping your palm facing up. This can then be followed by a gradual wrist twist until your palm completely faces down. You can then hold on in this position for about 5 seconds. The whole process can be repeated nine to ten times. You can then do two more sets while repeating the process ten times.
- Wrist turn with weight
This version is just the same as the one above, only that in this case, you have the option to grip some light weight. This can either be a tin or food or a small dumbbell.
- Wrist Lift, palm up
For this exercise, you can grip a light weight before bending the elbow at a right angle. While extending your hand outwards and your palm facing up, bend your wrist up and come towards your body. You can hold on this position for about 5 seconds and this can be repeated for about ten times.
- Elbow Bend
For this exercise, you will need to stand straight before lowering your arm to one side. You can then bend your arm upwards slowly till it touched your shoulder. Hold on for about 30 seconds. This can be repeated for about nine times.
- Wrist extensor stretch
This can be done by raising your arm straight out before your body. While your palm faces downwards, bend your wrist downwards slowly. You can then you’re your other hand to slowly pull the stretching hand towards you. Hold on to this position for about 20 seconds before straightening your wrist again. You can repeat this two more times.
- Wrist extensor flex
With your arm rise straight in front of you, bend your wrist upwards slowly. You can then pull your fingers back gently using the other hand. Hold on for about 30 seconds. You can repeat this two times
- Fist Squeeze
For this, place a rolled towel in your palm and grip it into a fist. Squeeze it for about 10 seconds and repeat the same for nine times.
- Towel Twist
Hold a rolled towel before you with both hands in each end. With shoulders relaxed twist the towel as if wringing out water. Repeat the same for nine times
