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Tennis Elbow Exercises for Strength and Flexibility

Author Zizzur Staff. Published on October 17, 2011 - 11:21 pm (469 views — 350 words)

Tennis players worldwide are hooked in the sport because it keeps them in good physical condition. Nevertheless, daily practice sessions may also result to injuries such as tennis elbow pain among players. It is necessary for tennis players to perform stretching exercises before playing. Stretching warms up the muscles and prepares it for vigorous exercise. Simple tennis elbow exercises can enhance strength and flexibility such as the following:

Wrist extensors stretches

The basic step in this exercise is keeping your elbow straight as much as possible. Using your injured hand, bend your wrist downward palm down as low as you can. A little help from the healthy hand can assist the bending of the wrist.

Hold for at least 20 seconds and then release. A light stretch would be felt along the top of your forearm and at the elbow. Some people also experience a mild pain.In cases where pain becomes severe, reduce the bending of you wrist because this shows too much strain. Do at least 10 times, twice a day.

Wrist flexor stretches

Repeat the whole procedure for wrist extensor stretches. The non-injured hand can always assist in bending the wrist of the injured hand. The important thing is to stretch as much as you can for some of the movements involved. Perform the routine for 10 times,twice a day. Eventually, the slight pain felt at the beginning would be minimized as your hands get stronger and more flexible. Develop the habit and you would develop strength.

Squeezing a ball

This is one of the basic tennis elbow exercises that develops wrist and forearm strength. Get a ball that you can squeeze, squeeze the ball as much as you can (with little or no pain) for 5 seconds and then relax. One of the best routines to strengthen your wrist and forearms. Repeat at least 10 times, twice a day.

Your performance in tennis would be enhanced once you perform the stretching and strengthening exercises given above. The tennis elbow exercises would enhance your game play because you have developed strength and flexibility needed in the game.