Due to the gentle posture, there is a reduction in strength and shortening of elbow and wrist extension as well as wrist rotation. Thus, stretching exercises are used to counteract the shortening of these muscle groups. This type of stretching exercises, should not be too short and can be held over a longer period of time.
Each pull on the muscles is done as far as possible. No strong pain should be caused and work should be done in the pain-free area. Such stretching of the affected muscle areas occurs when the elbow is brought into extension and the forearm is rotated to the side of the thumb.
This results in a rotation, towards the inside of the arm. These movements are targeted in the subsequent stretching exercises. The following articles may also be of interest to you in this regard: Physiotherapy for tennis elbow and exercises against muscle shortening
Tennis arm stretching exercises
Tennis Elbow Stretching Exercise 1 For the first stretching exercise, you can stand or sit and let your arms hang loosely beside your body. Then simply turn the palms of your hands and forearm towards your thumb, i.e. inwards. As soon as you feel a stretch, hold it.
After a while, they let go again and turn the arms back again. Tennis Elbow Stretching Exercise 2 The next stretching exercise is done with the arms bent and the elbows close to the body. When you are in the correct position, let your hands make quick twisting movements.
Imagine that you want to change light bulbs. Tennis Elbow Stretching Exercise 3 Now in the third stretching exercise, bring your hands to your shoulders and hold them there. Move your hands to the outer third of the shoulder and leave them there for a moment.
After a while let your hands go and lower your arms. Tennis Elbow Stretching Exercise 4 For the fourth stretching exercise, you can again let your arms hang loosely next to your body. Then turn the palms of your hands and forearm towards your thumb and stop when a stretch occurs.
Now stretch both arms sideways and lift them up. The forearms are still turned inwards. When the arms are level with the shoulders, hold them in position and wait a moment again.
Then lower your arms again and turn them back to the starting position. Tennis Elbow Stretching Exercise 5 In the fifth stretching exercise, stretch your arms forward and fold your fingers together so that the palms of your hands touch. Then turn both hands around their own axis until the stretch is complete again.
They hold these again for a while. After stretching, they rotate their hands in the opposite direction. Tennis Elbow Stretching Exercise 6 During the sixth stretching exercise, grab one hand with the other hand and grasp the side of the little finger.
Stretch out your arms to the front and pull your hand inwards. Hold this position again for a while and then change sides. Tennis elbow stretching exercise 7 You now sit on a chair and place both hands under the buttocks.
The palms of your hands are on the chair plate. Then you rotate your upper body, with your head and shoulders to the side, and stay in this position for a while. After a while they change sides.
Tennis Elbow Stretching Exercise 8 In the eighth stretching exercise, bring the hand to the opposite ear and place the back of the hand, together with the little finger on the cheek. The forearm runs diagonally in front of your body. Then let the arm sink again and change sides.
Tennis Elbow Stretching Exercise 9 In the ninth stretching exercise, cross the forearms in front of the abdomen and bring the palms of both hands together. The palms touch each other completely and the fingers are folded. In this position, without the palms coming apart, lead your hands towards your chin and touch it with your fingers.
They then hold this position for a while and then let their arms sink. Tennis Elbow Stretching Exercise 10 For the tenth stretching exercise, stand with your face in front of a table that goes approximately up to your hips. With the palms of your hands, place them on the table top.
The fingers point to each other again and the forearms are turned inwards. Then they rotate their upper body to the side until they feel a stretch on the arm that is on the same side of the direction of rotation. After holding this for a short time, they change sides.
Tennis elbow stretching exercise 11 They sit down at a table and place both hands with the palm of their hand on the table top. Then they make so-called wiping movements with their hands, as if they wanted to clean the table top.It is important to note that they only move their hands and leave their forearms off. They go up to the full extent of their movement.
Tennis Elbow Stretching Exercise 12 On the twelfth stretching exercise, stop in front of the table. Then turn both arms inwards again and place your hands with the back of your hand on the table. Both wrists point to each other and you hold this position again.
Especially in this exercise, you should work in the pain-free area and the stretching should be shorter. Tennis Elbow Stretching Exercise 13 For this stretching exercise, take a towel or a tight scarf and take each end of the towel in one hand. Both hands are turned inwards and the back of the hand is leaning towards the hip.
The cloth does not run in front of the body, however, but runs along the back of the buttocks. Then they stretch their arms forward as far as possible. The cloth lies on the buttocks and after a while they let their arms sink again.
Tennis elbow stretching exercise 14 To do the next stretching exercise, keep the cloth and leave it behind your body. Both ends of the cloth are again held by one hand each. Again the hands are turned inwards and you simply pull the cloth apart and keep the pull on the cloth.
Then they let the arms sink again after a while. Still they keep the cloth and hold it diagonally in front of their body. The top end, is taken from one hand and the backs of both hands are looking at them.
The other hand fixes the other end and is stretched down. This is how the cloth runs diagonally past your body. Now the upper hand pulls on the cloth and the pull goes up.
Again they hold this position for a while. Tennis Elbow Stretching Exercise 15 During the 15 stretching exercise, stand with your side against the wall and turn your palm inwards again and place it against the wall. But the arm is stretched downwards and is not lifted.
You can also hold this position again. To increase this stretching exercise, you can turn with the rest of your body towards the wall without the palm losing contact with the wall. Tennis Elbow Stretching Exercise 16 Next, stand with your face against the wall and support yourself with both palms against the wall.
The fingers point to each other and the arms are level with the shoulders. Then they hold this position again. Again, you can increase the stretching by pulling the fingers of both hands towards the floor until it is no longer possible and keep the fingers down.
Then go on tiptoe and hold the stretch again. Finally, go back on your heels and loosen the position of your hands. Tennis Elbow Stretching Exercise 17 In the last stretching exercise, turn your face towards the wall.
You support yourself with both elbows on her. Again the arms are at shoulder level. Both forearms are turned towards each other and the hands rest with the back of the hand on the wall.
The fingers are stretched away from each other and are touching the wall in any case. They also hold this for a while and then let their arms sink again.
