How to Prevent and Treat Tennis Elbow by Doing Simple Exercises

Tennis elbow is a form of tendonitis that effects the tendons on the outside of the elbow. While it often afflicts tennis players, any repetitive movement that uses those tendons can cause tennis elbow, even typing on a computer. Do these exercises if you engage in activities that might lead to tennis elbow such as painting, carpentry, tennis or hedge clipping. You can also use these exercises to heal faster if you already have it.

Difficulty: Moderately Easy

Instructions

1. Lift your arms to about shoulder height and place your hands together in front of your chest, keeping your fingers together. Your fingers should be just under your chin. Lower your hands towards your waist and stop when you feel a mild stretch. Hold for 20 seconds and repeat 4 times.

2. Extend your arm out in front of you, palm down, and push your hand towards you with the other hand until you feel a stretch. Hold for 20 seconds.

3. Extend your arm out in front of you, palm up, and push your hand towards you with the other hand until you feel a stretch. Hold for 20 seconds.

4. Practice squeezing a tennis ball, holding the ball for a few seconds before releasing. Do this twice a day.

5. Place a rubber band around all of your fingers, including thumb, and practice opening your fingers against the rubber band. Do this twice a day.

Tips & Warnings

• If you already have tennis elbow, make sure you are in no pain before starting any exercises.

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on 5/18/2009 I need this I get tennis elbow and other tendonitis.