“Tennis elbow” also known as lateral epicondylitis, is when muscles and tendons in the forearm develop wear and tear from being worn out repeatedly. It is where the outside part of the elbow grows to be irritated at the lateral epicondyle. You can ease the pain of this irritation with some quick and simple exercises!
Exercise 1: Wrist Turn
Flex your elbow at a 90 degree angle. Then stick out your hand and have your palm facing upward. Steadily turn your wrist until your palm is facing downwards. Keep it in this position for 5 seconds. Then you can let go, and repeat this exercise 10 repetitions each for 3 sets.
Exercise 2: Wrist Turn with Weight
Basically, this exercise is identical to the wrist turn but you are adding weight. Do the same thing as the wrist turn but this time, make sure you are holding a lightweight dumbbell or anything else that’s easy to hold and weighs a small amount. Hold for 5 seconds as well and then repeat 10 repetitions for 3 sets.
Exercise 3: Wrist Lift
This is also similar to the wrist lift with weight, but instead of turning your wrist, you’ll be gradually turning it towards yourself. So same thing. Curve your elbow at a 90 degree angle. Make sure you are holding your light weight and have your palm upward. Then gently pull your wrist towards you. Keep in this position for 5 seconds and then let go. You are also going to do 10 repetitions for 3 sets.
Exercise 4: Elbow Bend
Stand upright making sure both hands are by your sides. Then gradually bend one arm towards yourself. If your hand is in contact with your shoulder then you are doing it correctly. Keep this position for about 15-30 seconds and then release. You will do 10 repetitions.