Tennis elbow stretching is one way to treat tennis elbow to relieve pain, to strengthen your wrist, to improve your endurance and develop strength. Tennis elbow is an injury that happens due to the inflammation of the tendons or muscles on the outside part of the elbow.
This condition occurs from overuse or overexertion of the muscles, as well as repetitive movements. When the time comes that it is allowed to heal, stretching and exercises are very helpful in preventing the injury from becoming a severe condition. This condition is popular among tennis players that is why I wrote this article to help players who suffers from it.
These stretching and exercises are also very helpful in avoiding the injury to be experienced by any other person in the future. This will alleviate in strengthening the weak points of the body, specifically, the injured part.
So, it is important that you learn some ways regarding tennis elbow stretching as a preventive measure and as a long-term tennis elbow solution if performed continuously. It is vital that you allow tennis elbow symptoms to subside beforehand. The very sign that exercises can begin is when the pain is minimal or non-existent.
It should not be done when there is still an inflammation, the existence of pain, or stiffness. In order for you to aid the symptoms, you’ll need to rest, use cold compress and elevate the injured part. Subsequent to this, you can start with a gentle stretching that will improve wrist flexion, extension and rotation.
1. Start with extending the elbow without flexing. Hold the stretch for 20-30 seconds and this can be repeated by tennis elbow patients 5-10 times, twice a day. You must avoid stretching to the area where it is painful to evade further injury.
2. The second type of stretching is the prayer stretch. This is a simple exercise where you have to put your palms together in front of the chest with fingers together, just under your chin. Keep your palms together while your hands are lowered towards your waist and stop when you feel a mild stretch under your forearms. Hold this position for 20 seconds and repeat 4 times.
These movements will prevent stiffness from tennis elbow.When you exercise your wrist, you can do that by just gently bending, straightening and rotating it.
3. The third one is the flexibility exercise. You can do this by placing your hand on table with palm up. Touch the pinky finger to the thumb and repeat in order with each finger. Do this cycle 20 times.
4. The fourth one is still a type of flexibility exercise. You can do this by placing your forearm on thigh and make a light fist and rotate your wrist. Do this full circle rotation 20 times in each direction.
5. The last one can be done by placing the hand on thigh with the palm down. Flip your hand so that your palm is facing up. Repeat this tennis elbow exercise 20 times.
These are simple ways to learn tennis elbow stretching and you can start doing this to prevent tennis elbow or to prevent tennis elbow from being chronic.