Bye Bye Tennis Elbow Pain

There is no doubt that tennis elbow can have a tremendous effect on your everyday activities

. For those suffering with this injury, even picking up a coffee of cup in the can be extremely painful and difficult.

If you truly want to defeat this debilitating injury, there are 3 simple tennis elbow exercises you can perform to help increase the range of motion, decrease stiffness, improve mobility and strength of your injured muscles and tendons.

Tennis Elbow Exercises 1 - Wrist Extension For this exercise, you will again need the can of soup or a 1 liter of soda. Place a soup can or 1 liter of soda in your hand with palm facing downwards toward the floor. Support your forearm at the edge of a table or on your knee so that only your hand can move. Let the wrist down slowly go past parallel to almost 90 degrees with your forearm and then slowly come back up to parallel with the floor.

Tennis Elbow Exercises 2 - Forearm Pronation/Supination For this exercise, I recommend you use a hammer, wrench, something that you can get a nice grip on. Once you have something in your hand with forearm supported by the arm of a chair, your knee or coffee table. Rotate hand to palm down position, return to start position (hammer perpendicular to floor), rotate to palm up position, repeat. To increase or decrease the resistance, try moving your hand farther away or closer towards the head of the hammer. In other words, if you are grasping the hammer at the very end of the handle and the head of the hammer is the furthest away from your hand, then this will be the most challenging and greatest resistance for you.

Tennis Elbow Exercises 3 - Finger Extension Interweave a thick rubber band around all five fingers. Keeping your elbow as straight as possible [but if you feel pain when you completely straighten your arm only straighten as far as you can without pain], try to straighten and spread your fingers outwards as if you were going to catch a softball. Hold for three seconds, then let your fingers relax naturally; do not close your hand completely. For added resistance, use a second rubber band. Repeat for 25 repetitions for 3 sets.

If you are serious about dissolving your elbow pain and want to get rid of this stubborn injury for good, I recommend you check out the internet's number one resource for tennis elbow treatment, where you will learn five simple techniques to eliminate your elbow pain in as little as 72 hours and completely cure it within 30 days!

by: Bruce Lipsky, MS

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