Top 10 exercises to alleviate Tennis Elbow
Home exercises can be highly effective in managing and recovering from tennis elbow. Here are the top 10 home exercises that can help alleviate the symptoms and strengthen the affected area:
1. Wrist Extension Stretch
– Extend your affected arm in front of you with your palm facing down.
– Use your other hand to gently bend your wrist, pointing your fingers toward the floor.
– Hold the stretch for 15-30 seconds and repeat 3-4 times.
2. Wrist Flexor Stretch
– Extend your affected arm in front of you with your palm facing up.
– Use your other hand to gently bend your wrist, pointing your fingers towards the ceiling.
– Hold the stretch for 15-30 seconds and repeat 3-4 times.
3. Eccentric Wrist Extension Exercise
– Hold a lightweight (e.g., a dumbbell or a can of soup) in your hand.
– Rest your forearm on a table with your wrist hanging off the edge.
– Slowly lower the weight by extending your wrist, then use your unaffected hand to lift the weight back up.
– Perform 3 sets of 15-20 repetitions.
4. Eccentric Wrist Flexion Exercise
– Hold a lightweight in your hand, as described above.
– Rest your forearm on a table with your wrist hanging off the edge.
– Slowly lower the weight by flexing your wrist, then use your unaffected hand to lift the weight back up.
– Perform 3 sets of 15-20 repetitions.
5. Forearm Twist Exercise
– Hold a lightweight in your hand, arm extended in front of you.
– Twist the weight clockwise and counterclockwise by moving your wrist only.
– Perform 2-3 sets of 10-15 repetitions in each direction.
6. Rubber Band Exercise
– Place a rubber band around your fingers and thumb of the affected hand.
– Open and close your fingers against the resistance of the band.
– Perform 3 sets of 15-20 repetitions.
7. Pronation and Supination Exercise
– Hold a lightweight dumbbell or something of a similar weight such as a DIY hammer with your elbow bent at a 90-degree angle.
– Rotate your wrist to turn your palm up (supination) and then down (pronation).
– Perform 2-3 sets of 10-15 repetitions in each direction.
8. Ball Squeeze Exercise
– Hold a soft stress ball or tennis ball.
– Squeeze and release the ball with your affected hand.
– Perform 3 sets of 15-20 repetitions.
9. Towel Twist Exercise
– Roll up a small towel and hold it with both hands, arms extended.
– Twist the towel in opposite directions, using your wrists.
– Perform 2-3 sets of 10-15 repetitions in each direction.
10. Finger Extension Exercise
– Place your affected hand flat on a table.
– Lift each finger one at a time and hold for a few seconds before lowering it.
– Perform this exercise for each finger on your affected hand.
Tennis Elbow Treatment
It’s important to consult with a healthcare professional such as a chiropractor or physiotherapist before starting these exercises, as they can provide guidance on the most appropriate exercises for your specific condition and help you monitor your progress. If you experience increased pain or discomfort during these exercises, stop immediately and seek professional advice. Consistency and proper form are key to effectively managing tennis elbow with home exercises.
If you are struggling with Tennis Elbow, Skelian Clinic offers a variety of treatment options as well as diagnostic options if your elbow pain does not improve.
We offer free chats with our experts at Skelian. If you would like to discuss your case you can call the clinic on 01242 25400 to arrange a call with one of our healthcare professionals. We look forward to helping you.
