Pain and dysfunction in the outside of the outside of the elbow is often referred to as "Tennis Elbow", Lateral Epicondylitis or Lateral Epicondylalgia. This is often caused by the muscles on the top of the forearm (the wrist extensors) becoming overworked causing irritation in the attachment points at the elbow. Strengthening this area can help with the pain and dysfunction as the tendons increase their capacity to load.
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INSTRUCTIONS:
Holding onto the end of a dumbbell (as if you were holding a hammer), rest your arm on a bench or table with your thumb facing upwards. Then slowly rotate at the wrist so that the palm is facing downwards. In a controlled manner, slowly rotate in the opposite direction so that the palm is facing upwards. Take your time. Aim for a repetition to take between 6-10 seconds.
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Please note that this information is NOT medical advice. It is used for educational purposes only.
If you are having pain or health related issues, please visit a healthcare professional.
If you choose to try some of the exercises, PLEASE use common sense! If something doesn't feel right then DON'T DO IT!
Please note that mobilising restricted tissue can be uncomfortable but it should not be unbearable.
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Pronation / Supination Conditioning (Tennis Elbow) camera iphone 8 plus apk | |
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| Education | Upload TimePublished on 22 Mar 2018 |
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