Tennis elbow, also known as epicondylitis, is a condition caused by overworking the tendons in your elbow due to repetitive actions.While tennis elbow is typically thought of as an injury that occurs from playing tennis, it can also be a result of painting, using your computer mouse or other activities involving similar motions in your wrist and forearm.Certain exercises may help with the rehabilitation of tennis elbow.Consult your doctor before performing these exercises.
Wrist Stretch
Raise your right arm in front of your body, keeping it straight.Use your left hand to press the top of your right hand down, so that your right fingers point toward the floor.You should feel a stretch along the top of your forearm.Release and repeat this stretch on your left arm.
Wrist Extension
This exercise requires the use of a 1-lb., handheld weight.Sit in a comfortable chair.Hold the weight in your right hand and rest your right forearm on your right thigh.Slowly bend your wrist up towards the ceiling and then down towards the floor.Perform this exercise on your left arm.
Deviator Strengthening
Hold the weight in your right hand.Bend your right elbow with your thumb pointing toward the ceiling and place your arm next to your chest at a right angle to the floor.Move your wrist back and forth, as though you're trying to shake a can of soda.
Finger Extension
Place a rubber band around the tops of the fingers and thumb of one hand.Slowly stretch the fingers away from each other, then bring them back together.Perform this exercise on both hands.If you feel like you're not getting enough resistance, use a tighter rubber band or use two at the same time.
Tennis Ball Squeeze
Hold a tennis ball in the palm of your hand and squeeze 25 times.
Prayer Stretch
Rest your palms together in front of your chest with your fingertips under your chin.Firmly press your palms together and lower your fingertips towards the floor by rotating your wrists.Lower your fingertips just enough so you feel a gentle stretch along the top of your forearms.
Wrist Rotations
Rest your elbow on a desk or tabletop.Make a fist and rotate your wrist around in a clockwise, then counterclockwise, direction.
Forearm Rotation
Hold a soup can in your right hand.Bend your elbow so your forearm is at a 90-degree angle with the floor.Slowly rotate your wrist up toward the ceiling, then down toward the floor.
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