Terms like ‘Tennis Elbow’ and ‘Golfer’s Elbow’ are just labels given to pain either on the inside or on the outside of your elbow. Tennis Elbow refers to pain on the lateral, or outside of your elbow, whereas Golfer’s Elbow refers to the pain along the inside of your elbow. To decrease elbow pain, it’s important to strengthen your arms, but also to give your arms a break throughout the day, especially if you work on a computer for long periods of time. Resting your hands and wrists at regular intervals is highly recommended.
Below we have shared some simple exercises designed to decrease any elbow pain you might be experiencing.
#1 – Hand Circles
Begin in either a sitting or standing position. Interlace your fingers, ideally at chest-height. Rotate your wrists in a circular motion.
Start off with 1 set of 5 repetitions in each direction.
Alternative Exercise – Stop and Roll
Begin in either a sitting or standing position. Interlace your fingers and extend your arms at chest-height. Roll your hands over so one hand is on top of the other. Press down with your top hand to intensify the stretch and hold this position for a couple of seconds. Return to the starting position and repeat the movement on the opposite side.
Start off with 1 set of 5 repetitions on each side.
#2 – Forearm Rolling
Begin in either an upright standing or sitting position with one arm extended in front of your body. Hold the massage stick against the front or back of your forearm. Slowly roll from the bottom of your wrist, up to your elbow, and back. Repeat the movement. Change the position of the roller and repeat the movement.
Start off with 1 set of 10 repetitions on each side.
Alternative Exercise – Finger Massage
Begin in either an upright standing or sitting position with one arm extended in front of your body. Use your fingers to massage the chords of muscle to release tension.
#3 – Flexbar Strengthening
Begin in either an upright standing or sitting position with your hands in front of your body. Hold a flex bar in both hands with your palms facing upward. Engage your forearm muscles and bend the flex bar to form a U-figure. Return to the starting position and repeat the movement.
Start off with 1 set of 5 repetitions.
#4 – Tyler Twist
Hold a flex bar with both hands. Twist the flex band in your hands, then straighten your arms in front of your body at chest height, slowly untwisting the flex bar. Return to the starting position and repeat the movement.
Start off with 1 set of 5 repetitions.
Often elbow pain can be decreased or even eliminated with some simple strengthening and stretching exercises, so take time throughout your day to focus on the surrounding muscles. These exercises are simple enough to complete anywhere, so they are perfect for a midday break at the office or a commercial break during your favorite show. Your elbows are essential for any pushing, pulling, or lifting movements, so it’s important to keep them strong and pain-free.
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