Sunday, 12 June 2016

Stretching and strengthening exercises for tennis elbow

Tennis elbow is a condition where gripping and twisting of the hand and forearm is painful. There are a few exercises to increase the flexibility and strength of the forearm muscle in order to minimise and prevent the occurrence of tennis elbow.

Stretch the muscles that extend and flex the wrist. Straighten the arm with the palm facing the floor and the ceiling respectively, push the palm down and gently stretch the forearm muscles. Hold the stretch for 15 to 30 seconds, repeat the procedure 2 to 3 times.

Strengthening exercise for the wrist extensors. Sit in a chair with the forearm resting on the arm rest. Hold a light weight (1-2kg) with the palm facing the floor. Slowly drop your wrist and hand towards the floor then slowly bring the hand up towards the ceiling. Hold the position for 5 to 10 seconds. Repeat the procedure 10 to 15 times.

Strengthening exercise for the wrist flexors. Sit in a chair with the forearm resting on the arm rest or your thigh. Hold the weight with the palm facing the ceiling. Slowly drop your hand towards the floor then slowly bring it up towards the ceiling. Hold the position for 5 to 10 seconds. Repeat the procedure 10 to 15 times.

Strengthening exercise for the muscles that twist and turn the wrist. Hold the weight with the thumb pointing the ceiling. Slowly turn the wrist inwards as far as possible then slowly turn the wrist outwards.


No pain or minimal amount of pain should be felt during the exercises mentioned above. 

For more information or enquiries, please contact us at 03-2093 1000 or visit our website at www.mychiro.com.my 

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