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Tennis Elbow Exercises
WHAT YOU NEED TO KNOW:
What are tennis elbow exercises?
Tennis elbow exercises help decrease pain in your elbow, forearm, wrist, and hand. They also help strengthen your arm muscles and prevent further injury. Start these exercises slowly. Do the exercises on both arms. Stop if you feel pain.
- Finger extensions: Hold your fingers close together. Put a rubber band around the outside of your fingers and thumb. Spread your fingers apart and then slowly bring them together without letting the rubber band fall off. Repeat 40 times.
- Wrist flexor stretch: Hold your arm straight out in front of you with your palm facing down. Use your other hand to grasp your fingers. Keep your elbow straight and slowly bend your hand back. Your fingertips should point up and your palm should face away from you. Do this until you feel a stretch in the top of your wrist. Hold for 10 seconds. Repeat 5 times.
- Wrist extensor stretch: This stretch is the opposite of the wrist flexor stretch. Hold your arm straight out in front of you with your palm facing down. Use your other hand to grasp your fingers. Keep your elbow straight and slowly bend your hand down. Your fingertips should point down and your palm should face you. Do this until you feel a stretch in your wrist. Hold for 10 seconds. Repeat 5 times.
- Bicep curls: Place your hand under your injured elbow for support. Turn your palm so that it faces up and hold a weight in your hand. Ask your healthcare provider how much weight you should use. Slowly bend and straighten your elbow 30 times.
- Grip: Hold a soft rubber ball or tennis ball in your hand. Squeeze the ball as hard as you can and hold this position. Ask your healthcare provider how long to hold this position. Repeat this exercise as directed by your healthcare provider.
When should I contact my healthcare provider?
- You have increased pain or weakness in your arm, wrist, hand, or fingers.
- You have new numbness or tingling in your arm, hand, or fingers.
- You have questions or concerns about tennis elbow exercises.
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