3 Workout Movements for Tennis Elbow
Wouldn’t it be great if once you were diagnosed with tennis elbow, your Doctor told you not to waste money on elbow braces or cortisone shots and to simply start an in home tennis elbow workout and treatment program to help you heal and recover!
What we know about tennis elbow is that when you suffer from this injury, it is your elbow tendons and forearm muscles which are affected. As with any sort of repetitive strain injury, exercise really is the key to a full recovery. This injury can happen to anyone involved in bodybuilding, dear old Grandma who knits all day long to and yes, even tennis players.
Most people don’t realize that there are things not to do when you have tennis elbow, otherwise you will never heal properly and just re-injure time and time again.
There are 3 workout movements and treatment exercises that you can do to help eliminate your forearm and elbow pain:
- Stretching exercises. The stretching exercises to relieve you of tennis elbow symptoms are composed of very gentle moves which involve an increasing range of extension, flexion and rotation of your wrist and forearm. They are done with the arm stretched out, for a length of 20 to 30 seconds, twice a day, as long as it is still comfortable for you. The point of these exercises is to relieve you of the pain and not injure you further, so do not overexert yourself.
- Work load progression exercises. These exercises are done after the symptoms have disappeared. You perform the following exercises in increasing time, per week. Do 15-minute load progression on forehand only, during week one; 30 minutes on week two and then 30 minutes again on forehand and backhand on week 4. Perform load progression exercises for 45 minutes on forehand and backhand on week 5; practice during week 6; practice full play on week 7; and try competitive play on week 8.
- Forearm strengthening exercises. There are several strengthening exercises that you can perform. You can do wrist flexion, wrist extension, forearm pronation and supination, finger extension with rubber band and ball squeeze. You can gradually increase the work that you do, from day-to-day, but do not exert yourself. You can begin with lightweights and gradually increase it.
The sooner you begin this sequence of work out movements and treatment exercises, the quicker you will notice a dramatic decrease in elbow and forearm pain. Remember, you need to strengthen your tendon to ensure that the tear doesn’t get larger.
Want to know the best workout for tennis elbow?
These 5 steps are absolutely essential for anyone who is serious about getting rid of their tennis elbow injury in the shortest possible time.
If you implement and follow what is shown in the this tennis elbow recovery video tutorial, you will accelerate and cut and your healing time in half – Guaranteed!