| The tennis elbow rehabilitation process is essential to | | | | This easy strengthening exercise can be carried out |
| strengthen the muscles throughout the elbow to | | | | anytime or anyplace if you have a rubber band. Put |
| prevent future strain. Proper stretches before and | | | | the rubber band around your fingers and extend them. |
| after regular activities while using the elbow are | | | | Your can feel the critical muscles within your upper |
| important to keep the muscles in the area flexible. I | | | | forearm. I do three sets of 10-20 reps dependent on |
| have occasionally forgotten the stretching part before | | | | the sized rubber band. |
| playing tennis and have suffered the consequences. | | | | Wrist Curls: |
| The following stretches and strengthening exercises | | | | A really efficient way to improve the strength of the |
| are the most effective I've used over the last 30 | | | | muscles around the elbow is easy curls using small |
| years of participating in tennis. | | | | weights or a can of veggies from your your pantry. |
| Basic Stretch: | | | | Be sure you begin with smaller weights before you |
| Most physical therapists will advise you to do a basic | | | | build the elbows strength. Do 2 or 3 sets of 10-20 curls |
| warm-up before doing any stretching. My favorite is 10 | | | | based on the sizing of the weight.The basic curl is the |
| minutes with an exercise bike. In the event that's not | | | | forearm extending over your knee and simply raising |
| possible, jogging in position or jumping jacks work just | | | | and lowering your wrist slowly.A more advanced curl |
| as well. | | | | technique is to hold the weight in a vertical position and |
| The fundamental stretch is holding your arm straight | | | | twist your wrist back and forth |
| ahead of your chest and gently pulling you fingers | | | | Forearm Curl: |
| toward your chest. I recommend holding the stretch | | | | The forearm curl is favored by my club's head tennis |
| for the 10-20 count and repeating two or three times. | | | | professional. Support the weight vertically in your hand |
| Advanced Stretch: | | | | in front of your belly button. Keeping your wrist locked, |
| I learned the the advanced stretch from the University | | | | lift the weight up and down between your belly button |
| of Minnesota tennis team's orthopedic specialist. | | | | and chest. |
| Extend your arm just like the basic stretch, but turn | | | | Deep Massage: |
| your finger away from the body. Then gently pull your | | | | When the pain is substantially reduced, sports doctors |
| fingers toward your chin for the 10-20 count. Repeat 2 | | | | recommend massaging the injured part of the elbow |
| or 3 times. | | | | with your thumb. He stressed that it is critical to use a |
| Easy Finger Extension: | | | | a lot of pressure during the massage. |