Tennis players all over the world find tennis as a very good way of keeping them in top form. Unfortunately, repeated practice can also cause injuries that produces tennis elbow pain among players. It is necessary for tennis players to perform stretching exercises before playing. Stretching warms up the muscles and prepares it for vigorous exercise. Here are some basic tennis elbow exercises that can be done before playing tennis:
beauty tips online in urdu language
health tips in urdu
Computer Tips and Tricks
Wrist extensors stretches
The basic step in this exercise is keeping your elbow straight as much as possible. Using your injured hand, bend your wrist downward palm down as far as you can. A little help from the healthy hand can assist the bending of the wrist.
Hold for at least 20 seconds and then release. You would experience a mild stretch along the top of your forearm and at the elbow. Some people also experience a mild pain.When severe pain is felt, this indicates too much strain so lessen the bending of the wrist. Do at least 10 times, twice a day.
Wrist flexor stretches
Perform the whole routine of wrist extensor stretches. Try bending the wrist of the injured hand with some help from the other hand. Never forget to stretch as much as you can for any of the given routine. Perform the routine for 10 times,twice a day. In the end, the slight pain felt at the very start would lessen as your hands develop strength and flexibility. Develop the habit and you would develop strength.
Squeezing a ball
This is known as a basic tennis elbow exercises that promotes wrist and forearm strength. Get a ball that you can squeeze, squeeze the ball as much as you can (with little or no pain) for 5 seconds and then relax. One of the best routines to strengthen your wrist and forearms. Repeat at least 10 times, twice a day.
Your performance in tennis would be enhanced once you perform the stretching and strengthening exercises given above. The tennis elbow exercises would enhance your game play because you have developed strength and flexibility needed in the game.