Super Effective Exercises For Tennis Elbow

Should you exercise in spite of having Tennis Elbow?

This may seem plainly wrong at first. The pain and weakness caused by Tennis Elbow can take a toll on physical health and mental well-being of even the strongest amongst us. In such a condition, surely exercise will merely add fuel to the fire?

However, physiotherapists around the world routinely advise people suffering from Tennis Elbow to undertake controlled exercise in order to get relief from the problem and speed up recovery. Exercises which specifically target the muscles and tendons in and around the elbows are enormously beneficial. Such exercises will improve blood circulation while strengthening the joint structures within the elbow. This will, in turn, speed up the healing process.

Exercises for Tennis Elbow

1. Ball squeeze

· Hold a ball in your hand.

· Make a fist around the ball and squeeze.

· Hold for 5 seconds, and then relax.

· Repeat 10 times.

· Switch the ball to your other hand and repeat.

2. Elbow Bend

· Stand up straight and lower the affected arm on one side.

· Bend your arm slowly upwards until the hand touches your shoulder.

· Hold for 15 seconds.

· Repeat 10 times.

3. Biceps curls

· Sit leaning forward with your legs slightly spread and your right elbow on your right thigh.

· Hold a small dumbbell with your arm straight.

· Slowly curl the weight up toward your chest.

· Repeat this 10 times.

· Switch the weight to the other arm and repeat the process.

4. Wrist curls

· Place your forearm with the palm upon a table with your hand hanging over the edge.

· Place a small dumbbell in your hand.

· Slowly raise and lower the weight while keeping your forearm on the table.

· Repeat this 10 times.

· Switch the weight to the other arm and repeat.

5. Towel twist

· Sit in a chair holding a towel with both hands.

· Twist the towel with both hands in opposite directions as if it were wet.

· Repeat 10 times in both directions. 

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org