There’s really no question that tennis elbow (otherwise known as sore elbow) could have a huge influence on your daily routines. For lots of people struggling with this pain, grasping a coffee cup every morning can be very hurtful and challenging. In case you really want to conquer this painful problem, there are 3 easy tennis elbow routines you can do to help improve your range of motion, reduce tightness, enhance flexibility as well as strengthen your harmed muscles and tendons.
Tennis Elbow Exercise 1 – Wrist Extension
For this workout, you’ll need a can of soup or simply a one liter of soda. Put a soup can or 1 liter of soda in your hand with palm pointing downwards toward the ground. Assist your forearm at the fringe of a desk or on your own knee making sure that just your hand can move. Allow the wrist go down gradually beyond parallel to just about 90 degrees with your forearm and then gradually get back up to parallel with the ground.
Tennis Elbow Exercise 2 – Forearm Pronation/Supination
With this exercise, I suggest that you use a hammer, wrench, something you can get a good grip on. Once you have an item in your hand with your forearm sustained by the arm of a chair, your own knee or coffee table. Turn hand to palm down position, go back to beginning position (hammer perpendicular to ground), turn to palm up position, and perform repeatedly.
To raise or lower the level of resistance, consider moving your hand further away or nearer in the direction of the head of the hammer. To put it differently, if you’re holding the hammer at the very end of the handle and the head of the hammer is the farthest away from your hand, then this would be the most difficult and greatest resistance for you.
Tennis Elbow Exercise 3 – Finger Extension
Interweave a solid rubber band around all 5 fingers. Holding your own elbow as straight as you possibly can (but if you experience pain as you fully straighten your arm only straighten so far as you can without pain), attempt to straighten and spread your fingers outwards such as you would catch a softball. Maintain for 3 seconds, then allow your fingers to loosen up naturally; don’t close your hand entirely. For additional resistance, work with a second rubber band. Redo 25 times for three sets.