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If you have tennis elbow, performing home exercises can help you heal, build strength, and avoid
If you have tennis elbow, performing home exercises can help you heal, build strength, and avoidfurther injury.There are 5 exercises in this program: Wrist Extension Stretch, Wrist Flexion Stretch, StrengtheningWrist Extension, Strengthening Wrist Flexion, and Ball Squeezes.Start each exercise slowly. A little discomfort is normal, but stop any exercise that causes pain.Now, let’s get started.To do a wrist extension stretch: Straighten your affected arm and bend your wrist back as if signalingsomeone to “stop.”Use your other hand to gently pull back on your affected hand until you feel a stretch in your forearm.Hold for 15 to 30 seconds, then relax.Repeat 3 times.To do a wrist flexion stretch: Straighten your affected arm and bend your wrist down so your fingersare pointing towards the floor.Use your other hand to gently pull your affected hand toward your body until you feel a stretch in yourforearm.Hold for 15 to 30 seconds, then relax.Repeat 3 times.To do strengthening wrist extension: Place your forearm on a table with your hand hanging over theedge, palm down.Place a 1 to 2 pound weight in your hand.Keeping your forearm on the table, bend your wrist upward. Lift the weight as high as you can. Thenslowly lower the weight back down.Repeat 8 to 10 times, then switch arms.To do strengthening wrist flexion:Place your forearm on a table with your hand hanging over the edge, palm up.Place a 1 to 2 pound weight in your hand.Keeping your forearm on the table, bend your wrist upward. Lift the weight as high as you can. Thenslowly lower the weight back down.Repeat 8 to 10 times, then switch arms.To do a ball squeeze: Hold a rubber ball in your affected hand.Keep your arm slightly bent with your palm toward the ceiling. Lift your hand higher than your heart.Squeeze and relax the ball.Repeat 10 times.Talk to your healthcare provider or physical therapist about these exercises and others to help treatyour tennis elbow.This program is for informational purposes only. Publisher disclaims all guarantees regarding the accuracy, completeness,or suitability of this video for medical decision making. For all health related issues please contact your healthcare provider.© The Wellness Network
Orthopedics Center
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