Scott, our  Remedial Massage Therapist at Errol Street Chiropractic Centre in North Melbourne will be going through 3 tips help for Tennis elbow.

Tennis elbow (or lateral epicondylitis) is where the extensor group of muscles get overworked and become inflamed. These 3 tips for tennis elbow are designed to help this inflammation. The most common cause is from repetitive use and can be caused by:

– sports over use, as in tennis

– Overgripping steering wheel

– Repetitive manual work                                                                                                                                                                                     

The pain may make it difficult to do even simple tasks such as; turn a doorknob or hold a cup of coffee. The pain may radiate from the outside of you elbow into the forearm and even wrist.

3 tips for Tennis Elbow:

1. To roll out the extensor group of muscles, you can grab a towel and put it under your elbow to give your arm a flat surface to rest on. Then placing a cold bottle up against the wall you can roll along the muscle from elbow to wrist.

2. Extensor stretch: bringing one arm out in front of the body and with the other hand pulling the fingers back gently with the palm facing towards the body until a stretch is felt in the flexor group. Hold for 20 seconds each side.

3. Extensor exercise with weight: Holding a light weight you bring one arm either on your leg or on a table for support, palm down. Lifting the back of your arm up and then slowly lowering it back down. 2 sets of 5 reps each side to start with. Start with a can of beans first.

PLEASE NOTE: When trying these stretches/exercise and you feeling pain, then stop stretching immediately and see your health practitioner. If pain gets worsens then also stop with the exercises.

This is a great link to some forearm stretches for OFFICE WORKERS. CLICK HERE. 

Here is a link to some stretches for the front of the shoulder CLICK HERE.

www.errolstchiro.com.au

222 Errol Street North Melbourne

9329 1118

For regular updates be sure to follow us on our Facebook and Instagram

Categories Exercise, Remedial Massage, Stretches
 
Tags