Top 3 Tennis Elbow Exercises At Home

September 28, 2009 by  
Filed under tennis elbow

Tennis elbow can be extremely painful and it can be a nightmare when it comes to daily activities.  Most people that suffer from tennis elbow will have difficulty with a number of daily chores including holding a cup of coffee.  This can cause extreme pain and in order to combat this there are a number of really effective tennis elbow exercises that you can do on a daily basis.

These simple exercise tips for tennis elbow can really help to improve your tennis elbow symptoms and they’re effective simply because they focus on increasing your range of motion and decreasing your symptoms of stiffness.  Used daily these exercises can help to improve your mobility and strengthen the injured muscles and tendons in your arm.

Tennis Elbow Exercise #1

The first of these 3 powerful exercises is the wrist extension exercise.  For this exercise you will need something that is heavy but not too heavy.  A liter bottle of soda or a can of food can be used.  What you will need to do is to put the object into your hand with your palm facing down towards the floor.  You will need to support your forearm whilst doing this exercise and a table or your need will suffice.  You need only move your hand for this exercise.

Let your wrist down slowly whilst holding your object, a 90 degree angle with your forearm is perfect if you can manage this.  Then bring your wrist slowly back up so that it is again parallel with the floor.  Repeat this exercise a number of times but be sure to stop if the pain gets too much.  This exercise will help to strengthen the muscles in your forearm.

Tennis Elbow Exercise #2

The second tennis elbow exercise is called the forearm pronation/supination exercise.  For this exercise you are going to need something that you can get a good grip on.  It should be something with a little bit of weight in it too so if you have a hammer that would be great.  You will need to support your forearm for this exercise again too.  Once you have a firm grip on the object you can begin.  Your hand should be perpendicular to the floor and you will start by rotating your hand so that your palm is facing the floor.   Return to the starting position and rotate again only this time rotate in the opposite direction so that your palm is facing upwards.

As you do this exercise you will feel the muscles in your forearm tightening and moving.  Like the previous exercise a number of repetitions daily is sufficient but remember to stop if the pain is too much.  You can also increase or decrease the amount of resistance in this exercise by moving your hand closer or further away from the head of the hammer.

Tennis Elbow Exercise #3

The last of the three powerful tennis elbow exercises that I want to explain is called the finger extension exercise.  For this exercise you are going to need a thick rubber band which you will interweave around all your fingers.  For this exercise you are going to need to try to keep your elbow as straight as possible.  Then you are going to try and straighten and spread your fingers out as far as you can.  Imagine you are trying to catch a ball.  Hold this for about three to five seconds and then let your fingers relax.

You should not close your hand completely when you relax your fingers.  If your tennis elbow symptoms are too painful when doing this exercise then just straighten your elbow as much as you can and try the exercise.  If you want to add resistance you can use an extra rubber band.  You should try to repeat this exercise at least 20 times or more and build up to sets of three.

If you are suffering from tennis elbow, you will want to find a real solution. The only permanent solution is to learn how to do specific tennis elbow exercises.

Tennis elbow exercises are a great way to put your on the road to recovery and they are something that you can do on your own from the comfort of your own home too.  If you suffer from painful tennis elbow then why not give these three very powerful exercises a try.

You don’t need to waste hundreds of dollars of your hard earned cash on doctors or physio.  Forget about wearing bulky tennis elbow brace or arm bands.  Never worry about having to get painful cortisone injections in your arm.  Slam the door in the face of the knife wielding tennis elbow surgeon!

For those who are serious about eliminating their tennis elbow pain fast and want to accelerate their recovery time…

All it really takes to completely cure your tennis elbow and stop elbow pain for good are 5 simple, step-by-step techniques that you can do from the comfort of own living room, sitting in your comfy chair watching your favorite television show – without any gadgets or special exercise equipment!

 

It’s free!

** I Want Your Comments **

9 Responses to “Top 3 Tennis Elbow Exercises At Home”

  1. nancy minturn on February 9th, 2010 8:36 pm

    Can you show the 3 exercises for tennis elbow on video? I would just like to see it done. thanks

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  7. abhilash dhuriya on October 3rd, 2011 2:24 pm

    deep transverse massage is can be useful in tennis elbow case

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