Making a habit of performing exercises to prevent tennis elbow is very beneficial in for you. You don’t have to wait for those pains to strike before you do something about it. You don’t have to wait for the injury to happen again before you decide on giving an end to it permanently. You don’t have to spend a lot of effort and money, to compromise a lot of times and miss plenty of opportunities just because of an injury that you can easily prevent.
That pain in the outer part of the elbow that often radiates down the forearm may be due to either an inflammation or degradation of the tendons. The pain may also be felt while doing simple tasks such as gripping, grasping, twisting or lifting, and it is also painful when you try to flex or straighten your arm. If you manifest these symptoms, you are experiencing an injury called tennis elbow. This is the result of overexertion, too much muscle stress and repetition of movements. When your condition is recent, you can take a rest first and relieve the pain through cold compress. You should start taking frequent rests between activities, proper diet and regular exercise. This also applies to those who have an injury in chronic condition. Exercises to prevent tennis elbow are an effective way of ensuring a cured circumstance and avoiding a chronic condition.
It is easy to learn exercises to keep tennis elbow out of your life. You may start learning simple stretching techniques and strengthening exercises. It is important that you stretch first before starting with an exercise. Afterwards, you can start lifting weights and squeeze ball in hand to strengthen muscles of the arm. Here are five ways that may help you to prevent tennis elbow.
- Gentle stretching for wrist flexors, wrist extensors, as well as rotation. Extend your elbow without flexing. Hold the stretch for about twenty to thirty seconds. This can be repeated for about five to ten times, at least twice a day.
- Prayer stretch for wrist flexors and wrist extensors. Put palms together in front of the chest while keeping the fingers together. Keep the fingers just below the chin. Without setting the palms apart, lower your hands and stop to the point where you can feel a mild stretch under the forearms. Hold on to this position for about 20 seconds and repeat this four times.
- A simple flexibility exercise for the wrist. Place your forearm on your thigh and make a light fist. Rotate your wrist for about 20 full circle rotations in each direction. At online websites, more detailed info pertaining to tennis elbow is available to get the fast results. The exercises are flexible for the elbow of the people to play tennis in different tournaments. The direction of the exercise needs to be the right one to get the effective results.
- Lift weights to strengthen forearm muscles. Bend your wrist up as high as possible and hold on to this position for two seconds. Slowly, unbend your wrist and lower it. Then use an object that is light enough depending on the weight that you can tolerate, it may be a dumbbell or canned goods, to put in your hands. Use the strength in your wrist to bend upwards with the object in it. Repeat this for about 10-15 each day. You can increase the number of repetitions in a gradual manner depending on your tolerance.
- Stressing it out with a stress ball. Firmly squeeze a ball that can either be a stress ball or a tennis ball. Hold for three seconds and do this until your muscles tire but not to the point where it is painful.