Four Exercises for Tennis Elbow

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Home remedies, medication, surgery and exercises are the primary alternatives for tennis elbow treatment. Home remedies are definitely effective in alleviating inflammation and swelling. However, for severe or moderate condition, home remedy will be substantial enough by itself. Medication can offer only an interim relief. With surgeries, there are high high probability of secondary effects like weakness, blood damage, nerve damage etc. It is the practice of tennis elbow exercises which can guarantee you permanent relief from the pain. Tennis elbow occurs when the tendons linking the lateral epicondyle in your elbow to the fore arm muscles are damaged due to the over and repetitive of the forearm . If you follow a well designed exercise plan, your affected can gain back their strength. Finger stretch, ball squeeze, wrist extension, pronation etc. are few examples of the tennis elbow exercises. This article describes some of the exercises for you to begin with.

Ball squeeze is a very simple exercise. Grip a flexible ball with your attacked hand. Squeeze it according your strength. Relax for a while and repeat.

To do finger stretch, keep your affected hand straight and horizontal. Spread your fingers as much as you can. Bring them back and repeat.

Wrist extension exercise is also practiced with free hand. Keep your affected arm horizontal and straight in such a way that your palm faces downward. Bend your wrist down. Bend according to your strength. Hold there for 10 to 20 seconds according to your capacity. get it back to the horizontal position and hold for 10 to 20 seconds. Now try to bend it up and hold for the same duration. Bring it back and repeat.

To do the hammering exercise, grip a hammer at just below its head.Now, keep your fore arm and upper arm straight and horizontal.Bend your wrist down. Do it as much as you can. Hold it there for 10 to 15 seconds depending on your capacity. get it back to the horizontal position and hold for 10 to 20 seconds. Now try to bend it up and hold for the same duration. Bring it back . Next, hold the hammer at the bottom and repeat the same thing.