Do you experience pain in your elbow that moves to forearm and wrist? Do you experience pain while shaking hands? You are showing signs of tennis elbow. Keep reading for exercises that can relieve your pain…
Tennis elbow is a condition in which a person experiences elbow pain due to overuse of arm, forearm and hand muscles. Also known as lateral epicondylitis, it affects people who are between 40-60 years.
Repetitive movements of the hands and legs cause tiny tears in the tendons that can cause tennis elbows.
Exercises to treat tennis elbow
The following exercises help in managing the pain due to tennis elbow:
- Wrist flex: Straighten your arm in such a way that the palm faces down. Then use the other hand to push fingers towards your body. Hold this position for 30 seconds. Then bend the affected hand backwards and use the opposite hand to pull your fingers backwards towards you. Hold this position for 30 seconds. Repeat 3 sets on each side.
- Wrist turn: For this, bend your elbow at right angle, let the palm face up. Now, turn the wrist in such a way that the palm faces down. Hold this position for 5 seconds and release. Perform 3 sets each containing 10 repetitions.
- Wrist turn with weight: Repeat the above exercise but this time, hold weight. This weight can be a tin of beans.
- Elbow bend: While standing, lower your affected arm, then bend the arm upwards so that your hand touches your shoulder. Hold this position for 30 seconds. Repeat this exercise 10 times a day.
- Wrist lift: For this, bend your elbow at right angle. Now, hold weight. With your palm up, bend your wrist towards you. Hold this position for 5 seconds. Perform 3 sets each containing 10 repetitions.
If you experience elbow pain, perform the above exercises daily. You will surely find relief from your pain. For more information, consult a physiotherapist online at eVaidya now!
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