Stretching exercises for tennis elbow are crucial to minimising the chances of the occurrence of tennis elbow. When you stretch and warm up your muscles and tendons, the risk of wear and tear reduces.
The tennis elbow treatment stretches listed below will also help you recover and get some pain relief when you have been suffering from tennis elbow.
Here are some stretching and strengthening exercises for tennis elbow:
- “Stop” motion
Raise your arm in front of you, with your palm facing downwards. With your other hand, pull the fingers so that the back of your hand now faces you, as if you are using your outstretched arm to make a “stop” sign. Hold for ten seconds.
- Stretching the back of forearm
Next, gently point your fingers towards the ground, and use your free hand to hold the fingers in position for ten seconds. This exercise stretches the muscles and tendons on the back side of the forearm. Repeat step 1. Repeat step 2. Alternate steps 1 and 2 for a total count of 10. A set of steps 1 and 2 makes one count. These exercises will improve the flexibility of the muscles and tendons in your forearm and elbow. Watch the video below to see how the stretches are done:
- Working and strengthening the wrist
People with tennis elbow may sometimes have difficulty lifting and grasping a lightweight object such as a toothbrush. Therefore, you would need to work the wrist to strengthen it as well. You can repeat the motions of steps 1 and 2, but this time, using a light dumbell. Watch this video to see how it is done.
Be sure to check with your doctor before beginning doing these tennis elbow treatment stretches on your own. Be sure not to over stretch, and stop immediately if you feel severe pain.