When your arm is overused, the tendons in the forearm get irritated at the point where they are attached to the elbow joints. This causes pain and discomfort. You might be prone to such a condition if you play some kind of sport, which requires you to move your forearm repeatedly in the same fashion numerous times. This condition is called Tennis Elbow in medical terms.
Though the name is tennis elbow, this problem could strike athletes, who play shuttle sports or even cricketers. The pain could spread from the elbow down to the wrist and fingers or up all the way to your shoulders. Yoga can be extremely helpful in such condition. Try the following postures to get some help.
Various Yoga For Tennis Elbow
Mountain Pose
This pose is considered as a warm-up posture before starting standing exercises, but can be practiced as an exercise itself to strengthen arm and shoulder muscles. Stand tall and hold your arms up at shoulder height. Breathe slowly and steadily and lift your arms up, making your palms flat facing upwards.
Hold this position for a minute and then bring your arms to shoulder level slowly. You could try this pose with your finger interlocked for better results. This pose helps to get relief from pain and also tackle the stiffness of forearm.
Cow Face Pose
Sit straight, folding your legs to bring your left knee on your right knee. Extend your right arm overhead and your left arm behind your back, and keep stretching until your hands meet behind your back.
Stay in this posture for sixty seconds and then release your hands. Change the position, keeping your right knee on left and extending left arm up and right arm back. Repeat the pose. This helps to stretch and open shoulders and elbows.
Bhujangasana Or Cobra Pose
Lie down on your stomach. Keep your palms open flat on the ground near your shoulders. Your lower body, from navel to toes should touch the ground. Inhale through your nose and raise your head and torso, stretching your arms and bending the spine backwards, mimicking a cobra raising its hood.
Rise as much as you can and exhale. Go back to your original position slowly and then inhale. This posture eases the shoulder joints and also improves back and arm muscles. You can do the half bhujangasana to avoid putting too much pressure on the elbow if you have elbow pain too.
How To Cure Tennis Elbow
Natural Cure For Tennis Elbow
Laghu Vajrasana
You need to kneel down and keep your palms on your waist. While exhaling, bend backwards until you feel your head touching your feet, keeping your body weight only on the knees. You can now bring your palms on your knees. Hold for a few seconds and then come back to the original posture, breathing slowly.
This posture needs a lot of practice to be perfected and you will also need to control your breathing as the abdomen is quite compressed. This pose is very good to open up shoulder muscles and joints.
Supta Vajrasana
Kneel and rest your hips on your heels. Bend backwards, slowly, until your head touches the ground, crossing your arms and grasping your elbows with opposite hands. Loosen your arms and bring them to your sides.
Taking support from your elbows, bring your torso up and then stretch your legs forward. This posture makes your elbows bend a lot, removing stiffness and easing pain.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.