Do you enjoy playing tennis but are struggling with pain in your elbow? You may have tennis elbow, a condition that is caused by repetitive use of the arm. As mentioned on the Programming Insider site, you can get physical therapy from experts at any rehabilitation center. But if the condition is not that severe, you might want to do it on your own. While many treatments are available for this condition, such as surgery and physical therapy, there are also some natural ways to ease the pain. And that’s what we’re here for. This post will guide you to some easy stretches that can help alleviate the pain caused by the tennis elbow.
Wrist Turn
One simple stretch you can do is the wrist turn. This stretch is excellent for people who use their wrists, such as tennis players. Hold your arm out in front of you to do this stretch with your palm facing up. Use your other hand to grab your fingers and pull them back toward your body. You’re going to feel warmth in your forearm. Hold this stretch for 30 seconds, and then repeat on the other side. You’ll be on your way to pain-free wrists in no time.
Tire Flips
Another stretch that can help ease tennis elbow pain is the tire flip. This stretch works the muscles in your forearm and wrist. To do this stretch, stand with your feet shoulder-width apart. Place your hands on a tire or other weighted object in front of you. Slowly flip the tire over, using your arms and wrists to control the movement. As you flip the tire, keep your arms and wrists straight. A stretch in your forearms and wrists is what you’re up to as you perform this exercise. Repeat for three sets of eight reps.
Elbow Band Stretch
This stretch is great for people who work with their hands a lot. It stretches the muscles and tendons in your forearm and elbow. To do this stretch, stand with your feet shoulder-width apart and extend your arms in front of you. Place a band around your wrists and pull your hands toward your body, keeping your arms straight. You’ll feel much better in your forearms and elbows. Hold this stretch for 30 seconds, and then repeat on the other side.
Wrist Extensor Flex
Last but not least, the wrist extensor flex is an excellent stretch for people who use their wrists a lot. This stretch works the muscles in your forearm and wrist. To do this stretch, hold your arm out in front of you with your palm facing down. Use your other hand to grab your fingers and pull them back toward your body. Your pain will be reduced, and your forearm will feel much better. Hold this stretch for 45 seconds, and then repeat on the other side.
These are just a few stretches you can do to ease your tennis elbow pain. Be sure to talk to your doctor or physical therapist before starting any new exercise routine. And remember, if the pain persists, don’t hesitate to seek professional help.
