There are quite a number of special tennis elbow routines that you need to take into consideration if you happen to be plagued by the said injury. Such routines are designed in order to enhance the flexibility as well as strengthen the forearm muscles by way of stretching. In essence, this approach can help ease the pain induced by tennis elbow. Each of the stretching routines listed below needs to be performed for around 15 seconds and should be repeated 2 – 3 times per day, 5 days per week.
1.) Extending your wrist through stretching of the extensor muscles. This is achieved by straightening your arm completely with palm facing the ground and then tilting your wrist downwards. This is an excellent exercise for tennis elbow that will give the upper part of your forearm a really good stretching.
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2.) Flexing your wrist through stretching of the flexor muscles. To do this, you need to straighten your arm completely with the palm facing the ceiling and then tilting your wrist downwards. However, prior to performing this routine, it is highly suggested that accomplish exercise #1 first.
3.) Strengthening your wrist with your extensor muscles. With your palm facing the ground and your arm straight, grab hold of a light weighted object (a can of soup or a can of soda would do) and then tilt your wrist upwards. Hold onto that position for at least a second or two and then slowly lower your wrist back towards the starting position.
4.) Strengthening your wrist with your flexor muscles. Have your arm straight and palm facing the ceiling. Again, hold onto your object of choice and tilt your wrist upwards. Maintain that position for a few counts before slowly lowering your wrist.
5.) Strengthening your muscles by moving your wrist from one side to the other. This exercise right here will workout your deviator muscles. Straighten your arm completely. Grip onto your object of choice with your thumb sticking out (like you are flashing a thumb’s up sign). Next, move your wrist towards the left side, hold it for a few seconds and then return to the starting position. Move your wrist again, but this time towards your right. Hold and slowly move it back to the starting position. Another variation that you can do with this routine is to tilt your wrist upwards and downwards; rather than from side to side.
After performing these routines, it is suggested that you gently massage the tender area using two of your fingers and do so for about five minutes. It is also highly advised that you purchase and use tennis elbow braces after the stretching session in order to obtain the best possible results.