![]() For a stronger stretch, you can curl your fingers into a fist. Use the opposite hand to bend the wrist and palm down toward the floor. To stretch them, start with the elbow out straight and palm facing down. The wrist extensors are the main muscles affected with tennis elbow. Keep your entire arm still as you move your wrist side to side, bringing the thumb side up toward the ceiling and then down toward the floor. Play with the position of your fingers, either straight or in a ball, to get the best stretch.Ĭontinuing to keep your elbow straight, now turn your hand so that your thumb is facing up toward the ceiling. Slowly move the wrist down toward the floor (bending it) and up toward the ceiling. Simply straighten the elbow out in front of you with the palm facing down toward the floor. Sit in a comfortable position with the forearm supported if needed. If you are struggling with tolerating wrist movement, try warming up the muscle first with a heating pad or reducing pain with an ice pack. For each one, move slowly and controlled for a count of 2 in each direction for 10-15 repetitions and up to 3 sets total. ![]() Follow these three motions to promote blood flow and flexibility. Range of motion is a key component to addressing any wrist or elbow issues regardless of which tissues are primarily affected. Keep reading to learn more about elbow tendonitis exercises. ![]() Whether it’s tennis elbow or golfers elbow, the selection of exercises below are selected to offer maximum benefit, right at home. Wrist Stretches Strengthening Exercises Grip Exercises Benefits Recovery SafetyĮlbow tendonitis exercises are the perfect way to help manage symptoms, and make it easier to participate in normal daily activities and sports. ![]()
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