Daily activities and chores can prove almost impossible when you are suffering from tennis elbow. From vacuuming the carpet to drinking a cup of tea, even the most simplest of tasks can leave you in excruciating agony.
There are however a number of simple yet effective exercises you can do to help not only relieve you from some of the discomfort caused by tennis elbow but also to strengthen your muscles reducing the chances of contracting the condition again.
Here are three of the best tennis elbow exercises that you can perform daily in your own home to help improve the symptoms of tennis elbow.
Forearm pronation/supination exercise
Grip hold of a weight such as a hammer and position your hand so that it is perpendicular to the floor. Rotate your hand so that your palm is facing the floor. Return to the starting position and rotate in the opposite direction so that your palm is now facing upwards.
Like with all tennis elbow exercises, the more you do the better to strengthen the muscles in your arm, although if the pain becomes too unbearable, stop immediately.
Finger extension exercise
Weave a thick rubber band around all of your fingers. Keeping your elbow as straight as possible straighten and spread your fingers out as far as you can. Hold your hand outstretched for five seconds and then let your fingers relax. Try and repeat this exercise at least 20 times to help strengthen the muscles in your hand. You can add more resistance by using an additional rubber band.
Wrist extension exercise
Place an object such as a tin of baked beans or a bottle of water into your hand with your palm facing the floor. Lower your wrist slowly while keeping hold of the object until your forearm is at a 90 degree angle. Slowly bring your wrist back up until it is parallel with the floor again. Repeat this exercise as many times as you can as it will help to strengthen the muscles in your forearm.
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