4 Simple Exercises to Relieve Tennis Elbow Pain | Sandhi Sudha

Tennis elbow occurs as a result of irritation and inflammation of the tendons on the outside of your elbow. If it is diagnosed early enough, it can often be treated at home with some rest, ice, pain relievers, and some elbow exercises. Exercise for tennis elbow treatment focuses on your wrist and fingers, which gently stretches the muscles and tendons in your forearm and elbow. Slowly increasing the strength of the forearm muscles takes the pressure off the tendons attached at the elbow and  allows them to heal.

 You can easily do these exercises at home, but it’s still a good idea to consult with a physical therapist for the exercises best suited for you to ensure you are doing them correctly.

1. Wrist Flexion

To do this exercise, hold your arm straight out in front of you. Now bend your hand down at the wrist, fingers toward the floor and your palm facing your body. Using your other hand, gently push your fingers towards your body. Stay in this position for about 15 seconds before releasing. Repeat on the other arm. Do this 5 times a few times a day.

2. Ball Squeeze

You would need a ball, like a tennis ball for this exercise. You can also use a rolled-up sock or even a stress ball to achieve the same effect. Hold the ball in your hand and squeeze tightly. Do not put pressure to the point of pain. Stay in this position for up to 10 seconds before releasing. Do this 8 to 10 times a few times a day.

3. Finger Stretch

Cup your fingers as if you’re holding an egg in your hand. Wrap an elastic band around the tips of your fingers and your thumb. Now open and close your fingers, using your finger strength to push against the elastic as you spread your fingers and bring it back. Do this 10 times, rest a minute, then do two more sets. You can repeat this exercise a couple of times a day.

4. Elbow Curl

Place the middle of an exercise band under your foot, which should be placed in front of you so that you’re standing with one foot in front of the other. Hold the handle or the end of the band securely in your hand with your arm at your side. Pull the band gently upward, bending only at the elbow. Keep your upper arm close to your body. Pull the handle up to your shoulder and hold in place for a few seconds. Lower your arm gently. Now switch to the other arm. Do this 10 times, rest a minute, and then repeat for two more sets.

After you’re done with your stretches, make sure to massage your elbows with an ayurvedic oil to relax the muscles and improve circulation. Sandhi Sudha ayurvedic joint pain relieving oil is the perfect oil to treat all kinds of joint pain including tennis elbow pain. It reduces inflammation in the joints and promotes good blood circulation to treat pain all over the body including the arms and the elbows. Sandhi Sudha Oil has been created using carefully selected ayurvedic herbs as recommended by the best ayurvedic experts from around the world. In order to heal aching joints, massage the joints using Sandhi Sudha to ensure that your elbow pain does not make a comeback.

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