#tenniselbowstretchesandexercises

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Exercises to relieve pain from tennis elbow

 So you got painful Tennis elbow, but you also have important work or life you desperately need to get back to. In this post, I will show you effective exercises to relieve pain from Tennis Elbow, tame inflammation, heal faster and get back strong and stay pain-free.Why Exercise?There are a lot of things one can do for painful Tennis Elbow, such as icing, compression, taping and there are lots of herbal creams out there that claim to take away your pain. Why should you need exercise? The answer is the same for all injuries and pains, targeted and appropriate stretches and exercises fix the root cause of our problems. The typical downward spiral is like this: muscle weakness, muscle injury, then more weakness from resting and recovering leading to re-injury. The end game of this cycle is: muscle imbalance and overcompensating of neighboring joints and muscles. Then they get pissed off and start to hurt as well. Some of you might have already experienced what I am talking about.Targeted strengthening and stretching can bring the injured muscle, in this case, the wrist controlling muscles back to its game. Once the muscles regain their strength, your body system will be less freaked out and less inflamed. Your wrist and hand are also prepared to handle more motions, for longer and more repetition. Thus fewer injuries and break the cycle of pain. Boom!Number 1: Forearm stretchYes. It is only a stretch. But if you are going to do one thing from this list, make it this one.Start by straightening out your elbow and keep your palm facing down. Use the opposite hand to bend your wrist downward and hold it there. You should feel a good stretch on the top of your forearm and, for most people with Tennis Elbow,  also where your pain is. Make sure to hold this position still for at least 30 seconds before releasing it.

A few pointers: Many people think you have to raise your arm high, but you don’t have to. Just keep your elbow straight.This stretch should feel good. Not painful. You could overstretch and create more pain. Stretch throughout the day, as often as you can remember, especially when your elbow is burning up.Also, stretch before icing, not after ice.Since you are already in this position, you can also add the inside elbow stretch. This is also a good one to help you recover.Flip your palm to face up, and use the other hand to bend the wrist back. Also, hold this position for 30 seconds or plus for best results.amzn_assoc_placement = "adunit0";amzn_assoc_search_bar = "true";amzn_assoc_tracking_id = "bemyhealer-20";amzn_assoc_ad_mode = "manual";amzn_assoc_ad_type = "smart";amzn_assoc_marketplace = "amazon";amzn_assoc_region = "US";amzn_assoc_title = "My Amazon Picks";amzn_assoc_linkid = "293c83952142d99cbe90ec233aee31a3";amzn_assoc_asins = "B01M0F5IA4,B01NCM9TGU,B00QY0EFJM,B010P9Q0XQ";Number 2: 4-way wristHere comes the peanut butter bottle, or a can of soda, or a jar of any sauce. The bottom line, if you don’t have a 1 or 2-pound weight at home, you should not have any problem finding a small weight to help you with this exercise. If you are in a lot of pain, you should start without any weight.Position yourself so that your forearm is supported on a surface, and your wrist and hand are off the edge and can move freely.Palm down, lift wrist and weight up in a nice and controlled manner, repeat 10 timesPalm up, lift wrist and weight up, repeat 10 timesThumb up, lift wrist and weight up, repeat 10 timesRotate your forearm from palm up to palm down (I usually like this exercise with a hammer or long flashlight. If you don’t have these, I bet you can find something in your house that is appropriate), repeat 10 times nice and controlled.

Image source: hep2go.com

Image source: hep2go.com

Image source: hep2go.com

Image source: hep2go.comIf your elbow becomes more painful during or after this exercise, you are using too much weight. Tune down the weight, or go weight free. If you have an elbow brace or do any type of compression for Tennis elbow pain, I recommend you wear your braces or compression for these exercises.amzn_assoc_placement = "adunit0";amzn_assoc_search_bar = "true";amzn_assoc_tracking_id = "bemyhealer-20";amzn_assoc_ad_mode = "manual";amzn_assoc_ad_type = "smart";amzn_assoc_marketplace = "amazon";amzn_assoc_region = "US";amzn_assoc_title = "My Amazon Picks";amzn_assoc_linkid = "293c83952142d99cbe90ec233aee31a3";amzn_assoc_asins = "B01MYYVGU7,B0727Q5F94,B07CC37H6Q,B0151ZJ1YY";Number 3: Shoulder strengtheningToo often, Tennis Elbow pain is the result of overcompensation for other body part weakness. And shoulder weakness is among the most prominent causes. There are many excellent shoulder exercises targeting a large number of shoulder upper back muscles. If you know for a fact that you have weak shoulders or had shoulder pain in the past, you should research more on these exercises to find a good set of exercises that fit your needs. I have included some links to shoulder exercises in the descriptions below. I will also focus on this topic more in future videos. Subscribe to stay tuned.But, I will introduce a simple exercise that’s good for general upper body strengthening and can be done anywhere at any time: the wall push up.Start easy! Let me get to a wall.Here is our wall. Stand 1-2 feet away from the wall and place both of your hands on the wall at chest level. Before starting, pull your shoulders back and down. In other words, squeeze your shoulder blades together and down. And keep this posture for the entirety of this exercise.Now, move your body as a single unit towards the wall and push yourself back with your arms. The focus of this exercise is to maintain your shoulder blades in the retracted position throughout your arm motion. Repeat the push up until tired.Once you can do 30-40 push-ups without any problem (some of you might start like this), advance to a push-up with an incline to add some resistance and challenge. The degree of this advancement is up to you. Again, repeat the push up until you feel tired.

Image source: hep2go.comamzn_assoc_placement = "adunit0";amzn_assoc_search_bar = "true";amzn_assoc_tracking_id = "bemyhealer-20";amzn_assoc_ad_mode = "manual";amzn_assoc_ad_type = "smart";amzn_assoc_marketplace = "amazon";amzn_assoc_region = "US";amzn_assoc_title = "My Amazon Picks";amzn_assoc_linkid = "293c83952142d99cbe90ec233aee31a3";amzn_assoc_asins = "B00CPBIA3G,B073CV1NKG,B006ZNYCR8,B073PTS6XD";Number 4: gripGrip weakness is another cause for overcompensation and Tennis Elbow pain. Usually, in a professional clinic, the therapist will have you play with putty for grip strengthening. (and yes, you can steal all your kids putty and slime for this purpose too) However, I typically just ask people to twist dry a hand towel over and over again for exercise.What do you do? You soak your hand towel wet and twist dry it completely. Then repeat until tired.

Viola! These are all the exercises I wish to share on this topic. I hope you have found this post to be helpful. See you another time.amzn_assoc_placement = "adunit0";amzn_assoc_search_bar = "true";amzn_assoc_tracking_id = "bemyhealer-20";amzn_assoc_ad_mode = "manual";amzn_assoc_ad_type = "smart";amzn_assoc_marketplace = "amazon";amzn_assoc_region = "US";amzn_assoc_title = "My Amazon Picks";amzn_assoc_linkid = "293c83952142d99cbe90ec233aee31a3";amzn_assoc_asins = "B06Y42X7G4,B074TYTB8V,B07NZWCJ1R,B01BLYNWIU"; Read the full article