Exercises that help in stretching the sore muscles of the elbows are best suited for managing the symptoms of tennis elbow. Tennis elbow is caused by overworking and straining the forearm. Although moving the affected elbow is very painful, to reduce stress and relax the strained muscles you cannot avoid exercising the elbow muscles. Avoiding exercises worsens the symptoms and slows down recovery. Furthermore, exercises help in strengthening the forearm muscles that help in minimizing future tennis elbow risk.
Place a tennis ball on your palm. With your thumb upwards hold the ball with your fingers and squeeze the ball. Hold the ball for six seconds and then relax your grasp for 10 seconds. Repeat the exercise 10 to 12 times. This exercise helps in reducing the forearm muscle stress and helps in strengthening the muscle. If a tennis ball is not available, you can do this exercise with a woolen ball or a rolled up sock.
Sit with a table at your side. Rest your forearm on the table with your palm facing downwards and hanging over the table’s edge. Grasp a water bottle or a dumbbell weighing one to two kilograms. Now slowly raise your wrist without moving the forearm. Stay in this position for two seconds and then lower your wrist. Repeat 10 to 12 times. Do the same exercise by clutching the weight in your hand with your forearm facing upwards.
Straighten your arm and bend your wrist downwards. With your other hand hold the fingers and push them towards your body. You will experience a pressure on the forearm. Stay in this position for 15 to 30 seconds. Repeat three times.
Sit in a chair and place your forearm on a table with your wrist on the edge of the table. Your palm will face side wards. Gently lower and raise your hand as if you are shaking your hand with someone. Repeat this 10 to 12 times.
Slowly bend your elbow and raise your arm upwards. Hold for up to 30 seconds and then slowly straighten your arm. Repeat 8 to 10 times. Do not forcefully stretch or bend your elbow if you experience pain.
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