4 tennis elbow exercises to strengthen your elbow fast
DESCRIPTION
Get 4 tennis elbow exercises that will help strengthen your elbow and forearm muscles to help jump start your recovery from tennis elbow.TRANSCRIPT
Tennis elbow pain is
becoming increasingly
common around the world.
Tennis elbow pain is
becoming increasingly
common around the world.
As a result more and more
sufferers are seeking
treatment for their injury.
I personally believe that one of
the biggest factors for this
increase is due to computer
use, which over-uses the
forearm muscles and
repetitively aggravates the
tendons in your elbow.
Luckily, exercises like the
ones I am going to show you
can treat virtually any elbow
injury and not just tennis
elbow.
Tennis elbow conditions
usually build up over months,
if not years, before they
actually cause pain.
This is especially true of
tennis elbow. You may only
have suffered from tennis
elbow for a few weeks, but in
reality, it is likely to have been
building up for months before
you actually feel the pain.
As a result, many elbow
conditions such as tennis
elbow become chronic and
severe which can last for
months or even years.
As a result, many elbow
conditions such as tennis
elbow become chronic and
severe which can last for
months or even years.
And I’m sure you don’t want
that!
This is why you must take
proactive measures right now
today to stop your tennis
elbow from getting any worse
so your condition doesn’t
continue on for months or
even years.
Before we get into the best
exercises for tennis elbow
Before we get into the best
exercises for tennis elbow
There are some “red flags”
associated with elbow pain
which may indicate a warning
sign of more serious going on
with your elbow.
If you find that any of these
red flags are relevant to you,
check your elbow pain
with your doctor before
starting these tennis elbow
exercises:
1) Elbow and/or arm pain
associated with
breathlessness,
chest pains or in persons with
a history of cardiovascular
disease. Go to hospital
straight away.
2) Elbow pain which shoots
from the neck down into the
arm, potentially indicates
nerve entrapment. You may
have a loss of sensation in
your affected arm/hand and/or
weakness of your affected
arm/hand performing certain
movements.
3) History of malignancy or
symptoms/signs consistent
with weight loss, deformity,
mass or swelling (especially
under the armpit or breast) or
abdominal discomfort or
swelling.
4) Elbow pain associated with
a prolonged fever, a feeling of
lethargy or accompanied with
widespread joint and muscle
aching.
5) A change in elbow contour,
especially after trauma, which
may indicate a dislocation.
5) A change in elbow contour,
especially after trauma, which
may indicate a dislocation.
6) Elbow pain directly related
to eating food, or soon after
eating food.
Now that we have addressed 6
red flags as to why you
shouldn’t start the exercises,
let's get straight to the 4
tennis elbow exercises you
can start with right now:
1) Forearm extensor stretch
1) Forearm extensor stretch
– Raise your affected arm to
about 90 degrees (in line with
your shoulder)
1) Forearm extensor stretch
– Raise your affected arm to
about 90 degrees (in line with
your shoulder)
Turn your hand so that your
thumb is pointing down
Bend your wrist
Bend your wrist
With the unaffected hand,
increase the stretch in the
forearm
Bend your wrist
With the unaffected hand,
increase the stretch in the
forearm
Hold the stretch for 15
seconds and do it 3 times a
day.
2) Strength training
2) Strength training. This can
help heal your arms and
prevent further injury.
2) Strength training. This can
help heal your arms and
prevent further injury.
Place your arm on a bench,
table or armrest and use a
light weight or soup can.
Now curl your wrist and bring
it towards you.
Now curl your wrist and bring
it towards you.
Perform 10 to 15 repetitions
everyday.
Now curl your wrist and bring
it towards you.
Perform 10 to 15 repetitions
everyday.
Do more sets as the pain
subsides.
3) Finger strengthening
exercise
3) Finger strengthening
exercise
Use an elastic band to loop
around the fingers of your
affected arm.
Try to open your fingers out
against the resistance.
Try to open your fingers out
against the resistance.
Perform 10-15 repetitions, 3
times a day.
4) Ball squeeze exercise
4) Ball squeeze exercise
For this you will need a stress
or tennis ball which you can
squeeze that provides some
kind of resistance.
Simply squeeze the ball and
hold for 3 seconds and then
release.
Perform this exercise for 10-15
repetitions 3 times a day.
Perform this exercise for 10-15
repetitions 3 times a day.
This squeezing technique will
help to strengthen your
injured extensor tendons.
Now If you want to learn the
most advanced 5 exercises
that you can do to speed up
your recovery time from your
nagging injury
Please visit:
www.tenniselbowtips.com