Tennis Elbow Exercises That Are Guaranteed to Get Results
If you suffered a broken arm or leg, you would expect it to be immobilized with a cast for a couple of weeks. But when the cast is taken off, it is important that you start exercises to build back up your arm or leg strength. This is no different when you get tennis elbow. One of the most critical and vital recovery aspects of overcoming tennis elbow is to start exercises as soon as possible.
It is even more important that you not only do the right exercises but you use the right amount of resistance and repetitions.
Before we get into what exactly are the best tennis elbow exercises, let's examine the structures of your arm that need to be exercised. If we look at the muscles of the forearm, we have extensor and flexor muscles. When you bend your wrist upwards, also known as extension, it is your extensor muscles that engage and shorten. On the opposite side is the forearm flexor muscles. These muscles are responsible for you bending your wrist downwards, or simply flexing your wrist. In effect when you make this motion, your forearm flexors get shorter and the extensors get longer.
So what happens when you get tennis elbow? In most cases, people who perform repetitive wrist extension movements usually cause irritation to the extension muscles in the forearm. Where these muscles attach is at the extensor tendon, which attaches at the lateral epicondyle of your elbow. The constant up and down movement of your wrist creates tension at the elbow and small tears develop causing you pain and discomfort on the outside of your elbow. This is when you have tennis elbow.
You can start the recovery process by implementing exercises that aim directly at these damaged tissues, tendons and muscles. What is important is that you do them correctly and not use a lot of weight resistance, especially within the first couple of weeks. The internet is full of exercises for tennis elbow, some more effective than others.
One of the more common exercises that you can do right now to help build the strength back up in your forearm is the ball squeeze exercise. All you need is a stress or tennis ball. Simply grip the ball in the hand of your affected elbow. Squeeze and hold the ball for 5 seconds and then release. Do this 10 times, twice a day. You'll be amazed at how quickly you build up the strength in your forearm and your grip as well.
Another great exercise involves interlacing an elastic band around your fingers. Get an elastic band and interweave it around the tops of your fingers so that it pulls your fingers inwards. So in other words, wrap the elastic around your fingers until all your fingertips touch. Now open and spread out your fingers. Hold this position for 3 seconds and then release. Again do this exercise for 10 repetitions, twice a day.
Want to know the best 3 exercises for tennis elbow? Just click here and you will quickly discover exercise tips and techniques you can do at home for tennis elbow that will jump start the recovery process and stop your elbow pain fast.
It is even more important that you not only do the right exercises but you use the right amount of resistance and repetitions.
Before we get into what exactly are the best tennis elbow exercises, let's examine the structures of your arm that need to be exercised. If we look at the muscles of the forearm, we have extensor and flexor muscles. When you bend your wrist upwards, also known as extension, it is your extensor muscles that engage and shorten. On the opposite side is the forearm flexor muscles. These muscles are responsible for you bending your wrist downwards, or simply flexing your wrist. In effect when you make this motion, your forearm flexors get shorter and the extensors get longer.
So what happens when you get tennis elbow? In most cases, people who perform repetitive wrist extension movements usually cause irritation to the extension muscles in the forearm. Where these muscles attach is at the extensor tendon, which attaches at the lateral epicondyle of your elbow. The constant up and down movement of your wrist creates tension at the elbow and small tears develop causing you pain and discomfort on the outside of your elbow. This is when you have tennis elbow.
You can start the recovery process by implementing exercises that aim directly at these damaged tissues, tendons and muscles. What is important is that you do them correctly and not use a lot of weight resistance, especially within the first couple of weeks. The internet is full of exercises for tennis elbow, some more effective than others.
One of the more common exercises that you can do right now to help build the strength back up in your forearm is the ball squeeze exercise. All you need is a stress or tennis ball. Simply grip the ball in the hand of your affected elbow. Squeeze and hold the ball for 5 seconds and then release. Do this 10 times, twice a day. You'll be amazed at how quickly you build up the strength in your forearm and your grip as well.
Another great exercise involves interlacing an elastic band around your fingers. Get an elastic band and interweave it around the tops of your fingers so that it pulls your fingers inwards. So in other words, wrap the elastic around your fingers until all your fingertips touch. Now open and spread out your fingers. Hold this position for 3 seconds and then release. Again do this exercise for 10 repetitions, twice a day.
Want to know the best 3 exercises for tennis elbow? Just click here and you will quickly discover exercise tips and techniques you can do at home for tennis elbow that will jump start the recovery process and stop your elbow pain fast.