Static stretches and isometric wrist extension are good exercises for tennis elbow. Dynamic exercises can be added later. Strengthening the forearm muscles is also important. Finger extension exercises can also reduce pain.
Two of the best exercises for tennis elbow are static stretches and isometric wrist extension. Once the athlete has progressed beyond the initial pain, dynamic exercises can be added to the rehabilitation program. These involve movement of the wrist and are more difficult than isometric exercises; They generally should not be done until the initial pain begins to subside. The finger extension, which is extending the fingers against resistance, is another good exercise for tennis elbow.
Stretching exercises for tennis elbow are important during rehabilitation because the flexible muscles reduce pressure on the joint. An effective tennis elbow stretch can be performed with the patient extending their arm out in front of the body. The other hand should grasp the wrist and pull down so that the fingers point towards the feet. Finally, the arm is turned inward so that the fingers cross the body. This position must be held for at least 30 seconds and repeated regularly.
In addition to stretching, it is also essential to strengthen the relevant muscles in the forearm. This can be accomplished by isometric contraction, where the muscles are tense against resistance, or dynamic contraction, where movement is involved. Resistance exercises for tennis elbow should generally only be started when the initial pain of the condition begins to subside.
To perform an isometric wrist extension, stand with your hand under a table. With the palm facing the floor, the wrist should be raised against the table. The wrist should not move during this process, but the arm muscles should contract. The position is held for about five to 10 seconds, and is repeated at least ten times.
If isometric exercises for tennis elbow can be performed without pain, the patient will often be advised to perform dynamic exercises. These work the same muscles, but involve movement and are generally more difficult. A dynamic wrist extension exercise can be performed by holding a small weight in one hand. The wrist should be allowed to drop below the level of a table with the forearm resting and then straighten against the weight. This exercise should start slowly because it can cause elbow irritation if done too soon.
Finger extension exercises for tennis elbow are also effective in reducing pain. The starting position is with the fingers extended like a claw and an elastic band placed around the five points. Once the elastic band is in place, the patient should relax and alternately extend the fingers about 25 times. If this exercise is too easy, another band can be added for added resistance.
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