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Rehabilitation Exercises

Strengthening Exercises for Lateral Epicondylitis (Tennis Elbow)

Standing Hamstring Stretch

  1. Hold a tennis ball (or a rolled-up sock) in the hand of your injured arm.

  2. Make a fist around the ball (or sock) and squeeze.

  3. Hold for about 6 seconds and then relax for up to 10 seconds.

  4. Repeat 8 to 12 times.

  5. Switch the ball (or sock) to your other hand and do 8 to 12 times.

Ball or Sock Squeeze

Wrist Deviation

  1. Sit so that your arm is supported but your hand hangs off the edge of a flat surface, such as a table.

  2. Hold your hand out as if you are shaking hands with someone.

  3. Move your hand up and down.

  4. Repeat this motion 8 to 12 times with your injured arm.

  5. Try to do this exercise twice.

Wrist Curl

  1. Place your forearm on a table with your hand hanging over the edge of the table, palm up.

  2. Place a 500 g or 1 kg weight in your hand. This may be a dumbbell, a can of food, or a filled water bottle.

  3. Slowly raise and lower the weight while keeping your forearm on the table and palm facing up.

  4. Repeat this motion 8 to 12 times.

  5. Repeat with your hand facing down toward the floor.

Biceps Curls

  1. Sit leaning forward with your legs slightly spread and your left hand on your left thigh.

  2. Place your right elbow on your right thigh, and hold the weight with your forearm horizontal.

  3. Slowly curl the weight up and toward your chest.

  4. Repeat this motion 8 to 12 times.

  5. Switch arms, and do steps 1 through 4.

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