5 must-do exercises if you have tennis elbow
Ever experienced a bothersome pain on the outside of your elbow that just won't go away? Well, it could be a case of tennis elbow. This condition is common among athletes who engage in racquet sports and involves repetitive wrist movements. If you have got this pain, here are some exercises that can help bring you relief and get you back in the game.
Supination with a dumbbell
Sit on a chair with your elbow resting on your knee. Hold a 2 kg dumbbell vertically in your hand. Allow the weight of the dumbbell to assist in rotating your arm outward, turning your palm up. Rotate your hand back in the opposite direction until your palm faces down. Repeat this movement 25 times on each hand.
Wrist flexion
Sit in a chair with your elbow resting on your knee. Hold a 2 kg dumbbell in your hand, palm facing up. Flex your wrist by curling it toward your body while keeping the rest of your arm still. Return to the starting position. Repeat this 10 times on each hand. Isolate the motion to your wrist and keep rest of your arm still.
Wrist lift, palm up
Hold a 2 kg dumbbell in your hand and bend your elbow at a right angle. Extend your hand outward with the palm facing up. Bend your wrist up towards your body. Hold this position for five seconds, then release slowly. Repeat this movement 10 times on each side. Perform two more sets of 10 repetitions each.
Wrist extensor flex
Raise the arm straight out in front of your body. Rotate your palm to face down and slowly bend the wrist upwards. Use the other hand to gently pull the fingers back towards the body. Hold this position for 15 to 30 seconds. Straighten the wrist again. Repeat this sequence twice. Perform two more sets of three repetitions in total.
Towel twists
Hold a loosely rolled-up towel length-wise with one hand at each end. Keep your shoulders relaxed and twist the towel by moving your hands in opposite directions. Repeat this twisting motion 10 times. Reverse the direction of the twist and repeat the motion 10 more times. Focus on maintaining a firm grip on the towel while twisting. Keep the movement smooth and controlled throughout.
