5 Exercises For Tennis Elbow Therapy

There are many different sets of five exercises for tennis elbow. The condition known as "tennis elbow" is caused by the repetitive and long-term strain on the muscles of the forearm. The best treatment for tennis elbow is adequate conditioning and learning the proper way to make repetitive actions. The following exercises can decrease your chances of developing the symptoms of tennis elbow.

1. A simple forearm stretch is a highly suggested exercise for tennis elbow. Hold your arm straight in front of you. Let your wrist bend and your hand fall down naturally at the wrist. Push gently on the back of your hand. Feel the stretch across your extensor muscles. Hold for 15 seconds and repeat two to three times for each hand.
2. Remember to also stretch your flexors to prevent tennis elbow. Hold out your hand in the same way as the previous exercise. Turn your hand over so that your palm is facing upwards. Let your wrist relax, allowing your hand to dip downwards. Take hold of your palm with the other hand and push the palm downward to stretch the flexor muscles. Push gently and remember not to overstretch. Perform two to three stretches and hold each for 15 seconds.
3. Build wrist extensor strength to prevent tennis elbow. Grip a light weight in your hand. Place your wrist on the edge of a flat surface, palm-side down. Let your wrist go down naturally from the weight. Now lift and hold for two seconds. Slowly let your hand return to its previous position. Complete 30 to 50 of these exercises two times daily, but do not continue if pain develops.
4. Build your wrist flexors to prevent tennis elbow. Grip a light weight in your hand. Place your wrist on the edge of a flat surface, palm-side up. Let your wrist go down naturally from the weight. Now lift and hold for two seconds. Slowly let your hand fall to its previous position. Do 30 to 50 of these exercises two times daily, but do not continue if pain develops.
5. Strengthen your deviator muscles to prevent tennis elbow. Hold a light weight in the same manner that you would grip a hammer. Keep your forearm stiff and move in an up-and-down motion. Be sure all motion is generated from your wrist. Complete 30 to 50 of these exercises two times daily, but discontinue if pain develops. You should also develop your pronator and supinator muscles to prevent tennis elbow. Hold a light weight in your hand with your thumb point towards the ceiling. Turn your wrist inward as far as possible, then turn in the opposite direction as far as you can. Repeat slowly, up to 50 times, two times daily, as the pain allows.