Selen Dar

Muscle-Building Workout and Diet

AJ here with Stronglife Physiotherapy. I’d like to show you my top 3 exercises for tennis elbow or lateral epicondylitis. which is usually considered an overuse injury that affects the outer portion of the elbow causing pain there, that also extends usually down into the forearm the first exercise is a stretch you’re going to hold your arm out, you’re going to pull your wrist down and out and you’re going to apply some pressure there. you should feel a good, moderate to strong stretch in the outer portion of the elbow you’re going to want to hold that about 30 seconds repeat that 3 times and do that several times throughout the day you might have some discomfort, a little bit is OK but don’t push through a lot of pain on that one the second exercise is another stretch we’re going to have you grab the fingertips, extend the elbow and apply some pressure down and you’re going to feel that stretch on the opposite side of your forearm here again, 30 second hold. 3 time, repeat that a few times a day and don’t push through much pain or discomfort on that one the last exercise I’d like to show you is wrist extension using some resistance. You’re going to want to choose anywhere from 1 to 5 pounds an amount of weight that you can do 10 to 20 times with a little discomfort is OK but we want to keep that to a minimum what we’re going to do is we’re going to emphasize the eccentric component of this exercise so, you’re going to bring the wrist up and slowly lower it down that slowly lowering it is the eccentric portion which can stimulate healing in the tendon and also help increase your strength again you’re going to raise your wrist and slowly lower it down and repeat that 10 to 20 times until you feel a little fatigue set in and again a little discomfort is OK on this but don’t push through a lot of pain otherwise you might find that you’ll get flared up and have more pain if thats the case you know you did too much but try to get that exercise in 1 to 2 times a day and if you’re consistent with it you’ll start to notice improvement in your pain and function in the forearm so, be consistent with those exercises stay strong! And you’re going to get over your tennis elbow!

2 thoughts on “Tennis Elbow: Top 3 Exercises (Lateral Epicondylitis)

  1. I have both lateral and media, in both hands – in varying degrees. I have stick like forearms, that is. It's mostly the forearm that suffers. And sometimes its the lateral and at other times its the medial that flares up. Are the exercises much different in reality? Will these work for both?

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