Tennis elbow can be a long lasting condition that is difficult to treat. . The outer section of the elbow becomes tender and sore and while it is associated with racquet sports, anyone can get tennis elbow. Tennis elbow comes with pain when gripping or lifting things or any activity that requires you to extend the wrist.
Typically, tennis elbow is treated with physical therapy or non-steroidal anti-inflammatory drugs like ibuprofen, but there are also exercises that can help ease the pain. Some of these wrist exercises have been found to be helpful:
Holding a broom handle in both hands, stand with your arms at shoulder level. Your elbows should be straight and your palms should be facing down. Roll the broom handle back towards your body. Do 10 reps and 3 sets.
Straighten your arm completely and face your palms upwards. Push the palm of your hand down with your other hand. You can also sit with your arm on a table and your hand over the edge. Use a light weight like a dumbbell or a hammer and hold it in your hand. Raise and lower it slowly 30-50 times to strengthen wrist muscles
Again, rest your arm on a table with your hand over the edge. Holding the light weight with your palm facing down, raise your hand and hold it for 2 seconds. Lower your hand and repeat. Raise and lower your hand 30-50 times.
Hold your arm out with your hand facing the inside of your body. With a light weight, lower and raise your hand at the wrist as if you were hammering a nail. Keep all movements from the wrist.
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