What are the best exercises for a tennis elbow?
Two of the best exercises for tennis elbow are static sections and isometric wrist extension. Once the athlete advances over the initial pain, dynamic exercises can be added to the rehabilitation program. Include wrist movement and are more difficult than isometric exercises; Usually they should not be carried out until the initial pain begins to settle. Extension of the finger that spreads fingers against resistance is another good exercise for the tennis elbow. The effective section of the tennis elbow can be done with a patient holding his hand in front of the body. The other hand should grasp the wrist and pull down to make their fingers pointing to the feet. Finally, the arms rotate inside, so the fingers pass through the body. This position should be held for at least 30 seconds and the representative is consumed.
In addition to stretching, it is also necessary to strengthen the relevant muscles in the forearm. This can be achieved either by isometric contraction - where the muscles are tense against resistance - or dynamic contraction where movement is. ExerciseFor tennis elbow should usually be initiated only if the initial pain begins to retreat.
If you want to make an isometric wrist extension, stand with your hand under the table. With his palm towards the floor, the wrist should rise against the table. During this process, the wrist should not move, but the arm muscles should be downloaded. The position is held for about five to 10 seconds and repeats at least ten times.
If the isometric exercise for tennis elbow can be performed without pain, patients will often be advised to move to dynamic exercises. These work the same muscles, but include movement and are usually more difficult. The dynamic exercise of the wrist extension can be done by holding a low weight in one hand. The wrist should be allowed to fall below the table level with the forearm rest and then pull up the extension against the weight. This exercise should start slowly, forThis can cause elbow irritation if it is done too early.
Fingering Exercises for tennis elbow are also effective in reducing pain. The initial position is with the fingers spread like a claw and an elastic stripe located around all five tips. Once the elastic stripe is in place, the patient should relax and spread his fingers alternately 25 times. If this exercise is too easy, another band can be added for further resistance.