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Exercises for tennis elbow STRETCHING AND STRENGTHENING EXERCISES


WRIST EXTENSION STRETCH Hold the affected wrist as shown with your palm facing you and apply pressure with your other hand to push your fingers closer to you, until you feel a stretch on the top of your arm and the outside of your elbow. Reduce the stretch if it’s painful. Hold the stretch for 10 seconds.


SETS REPS 1


10


WRIST FLEXOR STRETCH Hold the affected wrist as shown with your fingers pointing down and your palm facing away from you. Apply pressure with your other hand to bend the wrist gently backwards until you feel a stretch in your arm and the inside of your elbow. Hold the stretch for 10 seconds.


SETS REPS 1


10


WRIST SUPINATOR STRETCH Hold your wrist out with your palm facing down. Take hold of the outside of your outstretched wrist with your other hand and gently turn it inwards so your palm faces away from you. Do not overstretch it and ensure you are pain free. Hold the stretch for 5 seconds.


SETS REPS 1


8


HAND STRENGTHENING With your hand raised and fingers outstretched, touch your thumb to your little finger and then return to the starting position. Then touch your ring finger and so on, so you work backwards and forwards through your fingers. Repeat this 20 times.


SETS REPS 2


20


FINGER CURL Hold your hand up with your fingers splayed out then slowly clench and unclench your fist returning to the starting position. Don’t clench too hard, just work your fingers so they contract and relax.


SETS REPS 2


GRIP STRENGTHENING Squeeze a squash ball (or therapeutic putty) in the palm of your hand. Keep the hand in alignment with the forearm so the wrist is not bent. If it’s painful then find a larger object like some scrunched up paper towels or newspaper. It should be pain free. Hold each squeeze for 3 seconds.


SETS REPS 2


20


TOWEL WRINGING Hold a rolled up towel in both hands and wring the towel out by rotating it with the affected arm. If this is painful try a bigger towel so your grip is larger. Again this exercise must be pain free.


SETS REPS 2


20


WRIST FLEXION AND EXTENSION WITH A WEIGHT In a seated postion, with your forearm supported and holding a small hand weight in your palm, flex and extend your wrist for 3 seconds in each direction. If this is too easy, use a heavier weight and if it’s too hard, use a lighter weight. The exercise should be pain free.


SETS REPS 2


20


The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.


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