Rehabilitation Exercises
Strengthening Exercises for Lateral Epicondylitis (Tennis Elbow)
Standing Hamstring Stretch
-
Hold a tennis ball (or a rolled-up sock) in the hand of your injured arm.
-
Make a fist around the ball (or sock) and squeeze.
-
Hold for about 6 seconds and then relax for up to 10 seconds.
-
Repeat 8 to 12 times.
-
Switch the ball (or sock) to your other hand and do 8 to 12 times.
Ball or Sock Squeeze
Wrist Deviation
-
Sit so that your arm is supported but your hand hangs off the edge of a flat surface, such as a table.
-
Hold your hand out as if you are shaking hands with someone.
-
Move your hand up and down.
-
Repeat this motion 8 to 12 times with your injured arm.
-
Try to do this exercise twice.
Wrist Curl
-
Place your forearm on a table with your hand hanging over the edge of the table, palm up.
-
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.
-
Slowly raise and lower the weight while keeping your forearm on the table and palm facing up.
-
Repeat this motion 8 to 12 times.
-
Repeat with your hand facing down toward the floor.
Biceps Curls
-
Sit leaning forward with your legs slightly spread and your left hand on your left thigh.
-
Place your right elbow on your right thigh, and hold the weight with your forearm horizontal.
-
Slowly curl the weight up and toward your chest.
-
Repeat this motion 8 to 12 times.
-
Switch arms, and do steps 1 through 4.
