04/08/2025
🎾 Got Tennis Elbow? Try These Simple Exercises to Ease the Pain!💪Tennis Elbow (Lateral Epicondylitis) isn’t just for tennis players — it can affect anyone who uses their wrist and elbow repeatedly, like typing, lifting, or even cooking.Here are a few safe and effective exercises to relieve pain and strengthen the muscles around your elbow:👉 Wrist Extensor StretchStretch your arm straight out, palm facing down. Use your other hand to gently pull your fingers downward until you feel a stretch. Hold for 15–30 seconds. Repeat 3 times.👉 Wrist Flexor StretchSame position, but now pull your fingers upward toward the ceiling. Feel the stretch along the inside of your forearm. Hold for 15–30 seconds. Repeat 3 times.👉 Eccentric Wrist ExtensionHold a light weight (or water bottle) with your palm facing down. Slowly lower your wrist and return to the starting position. Do 2 sets of 10–12 reps.👉 Forearm Pronation & SupinationHold a light dumbbell vertically (like a hammer). Rotate your forearm so your palm faces up, then down. Controlled movement is key. 2 sets of 10 reps.👉 Radial & Ulnar DeviationHold a light weight with your palm facing inward (thumb up). Gently move your wrist up (toward the thumb side — radial deviation) and down (toward the little finger side — ulnar deviation). Small, controlled movements. Do 2 sets of 10.🧠 Important Tip: These exercises should never cause sharp pain. If your symptoms persist or worsen, consult a physiotherapist.📍At Core Health Physiotherapy, we treat Tennis Elbow with a tailored approach — including manual therapy, dry needling, and customized rehab plans.📞 Call us: +91 733-7624453 📍 Visit us: Core Health Physio,Bangalore.
