Before starting tennis elbow treatment exercises you need to first let the injury heal. Otherwise, you will be worsening the injury. Give your affected arm adequate rest. If necessary, put on a brace to minimise movement. Absence of pain or very little pain is a sign for you to begin exercising. This article shows you a few useful home exercises for tennis elbow treatment.
Here are some exercises to relieve tennis elbow pain:
Gentle stretching exercises improve wrist flexion, extension and rotation. Extend the elbow without flexing it to increase the amount of stretch as required. Hold the stretch for 20-30 seconds. Repeat this 5-10 times twice a day. Do not over-stretch to the point of pain.
To do this exercise put your palms together in front of the chest with fingers together, as if you are praying. Hold the fingers just under chin. Keep palms together and lower hands towards waist. Stop when you feel a mild stretch under forearms. Hold for 20 seconds and repeat 4 times.
Place your arm on a table with the palm facing up. Try to touch your little finger to your thumb. Repeat with the forefinger and all other fingers, holding each time for 10 to 20 seconds. Next, make a fist with your hand. Rotate the wrist slowly, stretching as much as you can. Finally, place your palm on a table with your palm facing up. Flip it so that it faces up. Repeat this 20 times.
Some yoga poses are also excellent tennis elbow treatment exercises popularly recommended for natural healing of the injury. Watch the tennis elbow exercises video taken from Youtube:
Yoga pose – Bhujangasana (The Cobra Pose)
Yoga pose – Side Body Stretch (Seated Moon)
If you take time to do the above-mentioned exercises to cure tennis elbow, you will find your situation improving very quickly. However, remember to start slowly and build up your exercise routine gradually to allow your arm to adjust and strengthen.