Stretching exercises | Exercises tennis elbow

Stretching exercises

Simple stretching exercise The affected arm (tennis elbow) is stretched forward. Now bend the wrist and with the other hand carefully press it towards the body. You should feel a slight pull on the upper side of the forearm.

Hold for about 20 seconds and then repeat 3 to 5 times. Variation 2: Extend both arms down along the body. Bend your hands so that you look into the palms of your hands.

With the healthy arm, pull/bend the wrist of the affected arm (tennis elbow) upwards. Variation 3: Same as variation 2, except that the hand is turned outwards so that the fingers pull outwards. Exercise: Stretching on the wall Standing in front of a wall, with arms stretched out and slightly bent at the elbow, place the back of the hand on the wall.

The fingertips should look at each other. Variation: Starting position as above, only the fingertips are facing the floor. Exercise: Shifted arm press Press hands together in front of chest, while putting wrists up so that palms touch.

From this position bring both hands together on the right and left side of the body. Pause briefly in the middle and hold for 20 seconds in total. 5 repetitions, 2 – 3 sets Exercise: Crossed behind your back When standing, cross your hands behind your back and then pull your stretched arms up.

15 repetitions Exercise: Make fist Extend right or left arm sideways, then make a fist with thumb inside. Turn your head in the opposite direction (If left stretched out, turn your head to the right). Move the fist up and down in the wrist. 15 repetitions (of the affected side)

Theraband exercises

1. In an upright position, sling the Thera band around your legs.With the affected arm (tennis elbow) grasp the band at both ends over the thigh. The elbow joint is at a right angle. The Theraband is pulled up from this position by moving the wrist with the palm of the hand up and down again slowly.

   The way back should take twice as long as the way there. 15 repetitions

2. Tie a loop from the Theraband and slide both arms in. Place the Theraband around the middle hand, leaving the thumb out.

   Both palms look at each other. Move hands outward from each other, then slowly relax. The way back should take twice as long as the way there. 15 repetitions

>In many cases, tennis elbow is also taped for improved recovery.