ELBOW SELF-CONDITIONING TECHNIQUES FOR CHRONIC TENNIS ELBOW
Whether you are a fitness buff or a desk job worker, you do need to take care of your elbow. Here are two techniques I have found to be helpful for those that want to condition their forearm muscles. These techniques were specifically used to treat tennis elbow but could be used as preventative care as well.
1. Isolated eccentric exercise for the wrist extensors using a FLEX BAR
I recommend doing this (if you are able to tolerate it) 2-3 sets of 10 at least once daily.
The Tyler Twist Exercise as published on The North American Journal of Sports Physical Therapy
The PUBMED study about Eccentric strengthening for chronic lateral epicondylosis: a prospective randomized study.
2. Mulligan Self Tennis Elbow MWM
INSTRUCTIONS:
1. Place your arm against a doorjamb, contacting it just above the elbow.
2. Push against the inside of your arm, just below the elbow, with the outside edge
of the opposite index finger.
3. Maintain this push while squeezing a small object such as a towel.
4. You may be instructed to perform this exercise with the elbow bent in several
different positions.
5. If these movements are pain-free, repeat them as often as prescribed by your clinician. I do recommend squeezing the towel for 10 reps and you can do this for 2-3 sets daily.
As with anything, please consult with your therapist or physician if your symptoms get worse.
Looking for a Physical Therapist to treat ELBOW INJURIES in Roseburg, OR? Click HERE!
1. Isolated eccentric exercise for the wrist extensors using a FLEX BAR
The Tyler Twist Exercise as published on The North American Journal of Sports Physical Therapy
The PUBMED study about Eccentric strengthening for chronic lateral epicondylosis: a prospective randomized study.
2. Mulligan Self Tennis Elbow MWM
INSTRUCTIONS:
1. Place your arm against a doorjamb, contacting it just above the elbow.
2. Push against the inside of your arm, just below the elbow, with the outside edge
of the opposite index finger.
3. Maintain this push while squeezing a small object such as a towel.
4. You may be instructed to perform this exercise with the elbow bent in several
different positions.
5. If these movements are pain-free, repeat them as often as prescribed by your clinician. I do recommend squeezing the towel for 10 reps and you can do this for 2-3 sets daily.
As with anything, please consult with your therapist or physician if your symptoms get worse.
Looking for a Physical Therapist to treat ELBOW INJURIES in Roseburg, OR? Click HERE!
For the Tyler twist, why is the unaffected arm put into such extreme inner rotation? Why not have the unaffected arm grab the bar with the thumb up instead of down? The affected arm is not going to care what position the other arm uses. I got symptoms of shoulder impingement with the original positioning, so I modified the exercise to use the thumbs up position.
ReplyDeleteHe tips are great. I was on a point on getting Tennis Elbow Treatment In Phoenix. Thanks for sharing. Keep exploring
ReplyDeleteThis is a wonderful post. I also have been suffering from tennis elbow pain. I will try these exercises for that. Hey, I heard about chiropractic care too that can help quickly in such cases. It would be helpful if you can suggest some good Mississauga chiropractor!
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