Tennis elbow exercises are fairly important for fast and safe tennis elbow treatment. Home remedies are dearly helpful in bringing down inflammation and swelling. However, in case of a problem at severe or moderate level, home remedy will be substantial enough by itself. Medication can provide only temporary relief. Surgery can have high chances of negative side effects like weakness, blood damage, nerve damage etc. It is the practice of tennis elbow exercises which can guarantee you permanent freedom from the pain. Tennis elbow is technically injury of the tendons linking the fore arm muscles to the lateral epicondyle in your elbow due to excessive of the forearm . By adhering to a well designed exercise plan, you can help the affected tendons to heal and gain back their strength. Examples of such exercises include finger stretch, ball squeeze, wrist extension, pronation etc. Here are a few exercises for you to start with.However, keep in mind that wrong practice of these exercises may have negative effect. So, it is a good idea to follow an expert guidance for tennis elbow exercise .
Ball squeeze is one of the easy to perform tennis elbow exercises. To practice this , you need a tennis ball or any other soft ball. Try to squeeze it. Squeezing might be painful. Do it as much as you can. Relax for a while and repeat.
To perform finger stretch, keep your affected hand in a horizontal and straight position. Try to spread your fingers according to your strength. Relax and repeat.
Wrist extension exercise is also performed without the help of any exercise equipment. Bring your arm to a horizontal and straight position keeping your palm facing down. Try to bend your wrist down. Do it as much as you can. Hold there for 10 to 20 seconds according to your capacity. Bend it back to the horizontal position and hold for 10 to 20 seconds. Now bend it up and hold for the same duration. Bring it back .
Pronation is performed using a broom stick . At first, it has to be performed keeping the arm bent and then keeping it straight. Stand erect with your arms at two sides. Give a 90 degree bend to your elbow to take it to a horizontal position. Hold the stick in such a way that faces up and remains vertical to the ground. With your wrist bend the stick outward and try to make it horizontal. Bring it back to where you started and repeat. Now, do the same thing keeping your fore arm and upper arm straight and horizontal.
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For more valuable tips on tennis elbow exercises , I would recommend this page: Tennis Elbow Exercises
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