HAND AND FINGER EXERCISES FOR TENNIS ELBOW
Tennis elbow occurs due to overuse or strain of the tendons in the forearm, leading to inflammation, pain, and reduced functionality. By targeting the hand and finger muscles surrounding the affected area, individuals can strengthen their forearm and wrist, improving their condition over time. FitBeast has assembled a team of experienced physiotherapists and trainers to develop a series of exercises aimed at promoting rehabilitation and relieving tennis elbow symptoms.
Exercise 1: Wrist Extension
This simple exercise targets the extensor muscles of the forearm:
- Place your forearm on a table or any flat surface, with your hand extended beyond the edge.
- Hold a small weight, such as a water bottle, in your hand.
- Allow your wrist to lower towards the ground naturally.
- Slowly raise your wrist upwards until it is level with your forearm.
- Repeat this motion for 3 sets of 10 repetitions, gradually increasing the weight as you progress, ensuring you experience a mild stretch.
Exercise 2: Fist Squeezes
This exercise focuses on strengthening the hand muscles:
- Hold a soft ball or stress ball in your hand.
- Gently squeeze the ball as hard as you can without causing pain or discomfort.
- Hold the squeeze for 5 seconds, then release.
- Repeat this exercise for 3 sets of 10 repetitions, gradually increasing the squeezing force as your hand strengthens.
Exercise 3: Finger Stretch
To improve flexibility and range of motion in your fingers:
- Extend your hand in front of you with the palm facing down.
- Using your other hand, gently press each finger backward towards your body.
- Hold the stretch for 10-15 seconds and then release.
- Repeat this stretch for each finger on both hands, doing 3 sets of 10 repetitions for each finger.
Exercise 4: Thumb Flexion and Extension
Strengthening the thumb muscles is crucial for overall hand functionality:
- Starting with your arm extended to the side, bend your elbow at a 90-degree angle and point your thumb upward.
- Slowly bring your thumb across your palm towards the base of your pinky finger.
- Return your thumb to its upright position and extend it away from your palm.
- Repeat this exercise for 3 sets of 10 repetitions, gradually increasing the stretch.
In addition to these exercises, it is crucial to remember the following tips:
- Start with gentle and slow movements, gradually building intensity and frequency over time.
- Listen to your body and stop immediately if you experience severe pain or discomfort.
- Apply ice to the affected area after exercising to reduce inflammation.
- Warm up before exercise by applying heat, such as using a warm towel or soaking your arm in warm water.
- Consult a healthcare professional or physiotherapist if you have any concerns or your symptoms worsen.
By consistently practicing these hand and finger exercises, individuals suffering from tennis elbow can alleviate pain, reduce inflammation, and restore normal functionality to their affected arm. FitBeast encourages anyone experiencing tennis elbow symptoms to incorporate these exercises into their daily routine and consult a medical professional for a personalized exercise plan.
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