Workout Routines for the Signs of Tennis Elbow Conditions

After the surgery or for less severe cases of lateral epicondylitis or tennis elbow, various workouts are highly recommended to speed up the healing process as a consequence of affliction. However, it is recommended to refer to your medical specialist first prior to performing these workouts. Additionally, for serious cases of tennis elbow, surgical treatments might be recommended and you may talk to your personal doctor for the right tennis elbow surgery for your affliction.

* Forearm Stretches: this exercise can be carried out by extending the forearm muscles that is connected to the elbow by simply moving the wrist by flexion and extension flexibility. Stretch the damaged arm towards the front side of the chest whilst your palm is facing forward and your fingers are pointed upwards. Gently pull your fingers backward using the other hand until you feel a mild stretch at the end of your forearm. Maintain this position for at least 10 seconds. Lightly flex your wrist so that your fingers are pointing down. Once more, pull your fingers in the opposite direction and stretch the top of the forearm for an additional ten seconds. Execute both stretching routines using the other arm.


* Wrist Extension/Flexion Workout: this exercise for tennis elbow is useful in conditioning the forearm muscles, which is attached with your elbow. Stretch out your arms, position it at chest level, and begin by alternately flexing the wrists, allowing the handle of the support flowing in your hands. This will let you coil the rope and lift up the weight. If the weight gets to the handle, stretch your wrists to let it down again alternately. When repeating the routine, stretch out your wrists in order to lift the weight and then bend to lower it. Do these exercise at least four to six times.

* Forearm Pronation/Supination Physical Exercise: the muscles on the forearm may be contracted to execute pronation and supination and this necessitates the rotation of your bone radius within the side of the thumb in your forearm, and around the ulna bone along the side of the little finger. When standing and the hands on your sides and the palms pointing toward your hips, pronation will happen once you flip your hand and your palm is facing in reverse. Supination, on the other hand, will take place when you turn your hand in the opposite manner.

If you want to carry out the pronation/supination in the forearm, you can hold a heavy hammer or wrench using the injured arm. Sit and lean in front, rest your forearm on your thigh while your hand and wrist is positioned in front of the knee. Start the exercise while your palm is pointing inward and let the hammer point upwards. Pronate and supinate the forearm alternately by turning the hammer in opposing directions. Do the routine no less than 10 times and perform the same on the other arm.

Then again, do not forget to consult your physician before conducting this exercise. There are particular exercises that could worsen the condition and these exercises must be avoided if possible. You may also seek the assistance of your health care provider on how you can do these workouts correctly, particularly if you are not very accustomed to these workout routines.