Tennis elbow is another name for tendinitis of the elbow joint, which occurs when the tendons which connect muscle to bone become inflamed and irritated due to overuse or injury.Symptoms include pain and weakness in the elbow, wrist and forearm.Although surgery is sometimes required, a period of rest followed by daily rehabilitative exercises can also be highly effective in treating tennis elbow.
Wrist Flexor and Extensor Stretch
Extend your affected arm in front of you with your palm facing up.Hold of the fingers of your extended arm with the opposite hand and pull them back toward you until your feel a stretch along the underside of your forearm.Hold the stretch for 20 seconds and release.Flip your palm over and bend your wrist so fingers point down toward the floor.Grab the fingers of your extended arm with your opposite hand and pull them back toward you so that you feel a stretch along the top of your forearm.Hold for 20 seconds and release.Do three sets.
Wrist Flexor and Extensor Strengthening
Sit on a weight bench with your feet flat on the floor.Hold a light free weight in the the hand of your affected arm, and rest your elbow on the chair arm or on your knee, with your palm facing up.Slowly curl your wrist up so that your hand comes in towards you.Hold for two seconds at the top of the movement, and release.Flip your arm over so that your palm is facing down and bend your hand back as far as you can.Hold at the top of the movement for two seconds, and release.Perform 10 to 20 repetitions of each exercise.Do three sets.
Supination/Pronation
Sit on a weight bench with both feet flat on the floor.Hold a light free weight in the hand of the affected arm with your forearm resting on your thigh so that you hand with the free weight is extended beyond your knee.Turn your hand so the the free weight is perpendicular to the floor and your palm faces in.Rotate your wrist 90 degrees so that your palm faces the floor and then open it back to the starting position.Repeat this motion 20 times.Next, rotate your wrist 90 degrees so that your palm faces up towards the ceiling.Repeat this motion 20 times.Perform three sets.
Finger Extension
Take a rubber band and wrap it around the fingers of the hand on your affected side, including the thumb.Slowly spread your fingers against the resistance of the rubber band.Just as slowly as you spread your fingers, bring them back together.Repeat this motion 20 times.Do three sets.
Tennis Ball Squeeze
Grip a tennis ball in the palm of the hand of your affected arm.Squeeze it as hard as you can 20 times.Perform three sets.
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