subject: 3 Sets of DIY Tennis Elbow Treatment Exercises [print this page] 3 Sets of DIY Tennis Elbow Treatment Exercises
Here are some tennis elbow exercises which can greatly ease the pain caused by this injury. In addition to exercising, if your pain is severe you can apply heat or ice to the elbow. Conventional medicines prescribed by doctors to treat this condition include anti-inflammatory drugs, cortisone injections and surgery, among others. Some doctors also recommend the use of a tennis elbow brace. Certain exercises also help to strengthen the elbow muscles and tendons. Yoga is also very useful in treatment of this condition.
To ease pain caused due to this injury the following exercises are worth a try
Stretching: Start with extending the elbow to the point where it does not hurt, and hold for 20 seconds. You can do this 5 to 10 times a day, and gradually increase the extension as your pain eases. A prayer stretch, when you put your arms in front of your chest, and join your palms as if in prayer, will help increase flexibility of your wrists. Slowly stretching the wrist will help you regain movement in your wrists.
Flexibility exercises. Place your arm on a table with the palm facing up. Try to touch your little finger to your thumb. Repeat with the forefinger and all other fingers, holding each time for 10 to 20 seconds. Another exercise is to make a fist, and rotate the wrist slowly, stretching as much as you can. Finally, with your palm facing down on a table, flip it so that it's facing up. Repeat this 20 times.
Strength training. This is one of the elbow treatment exercises that will help your arm recover fast and ensure that the injury does not re-occur. Place your arm on a bench, and a light weight in your hand. Curl your wrist to bring the weight towards you. Do this 10 -15 times everyday and increase the number of sets gradually as your pain eases. You can also try reverse curl with your palms facing the floor. Another favorite exercise is to squeeze a tennis ball as much as you can, many times a day.
Yoga poses like Bhujangasana or Cobra Pose and wrist side body stretch are gentle forms of exercise which can help to heal this injury. These are two excellent tennis elbow treatment exercises which are recommended for natural treatment of the injury.
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