3 Tips for TENNIS Elbow
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.
222 Errol Street North Melbourne