- Watch the video with exercises for tennis elbow and golfer's elbow, proposed by physiotherapist Adam Skowroński:
- Exercises for tennis elbow
- Golfer's elbow exercises
- Exercises for biceps and triceps pain
- Exercises for mobility in the elbow joints
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Watch the video with exercises on the so-called tennis elbow and golfer's elbow, i.e. the most common elbow ailments. Exercises shown by the physiotherapist Adam Skowroński will allow you to effectively relieve pain caused by, for example, too long work at the computer. It is enough to perform them several times a day for a few minutes, e.g. at home or at work, and we will quickly feel relief and increase the mobility of overloaded joints.
Exercises for elbow paindo not require a lot of effort or special skills, and bring decisive results - they help get rid of the existing elbow pain and act prophylactically.
Elbow pain exerciseswill work for the most common causes of elbow pain. They are:
- so-called tennis elbow(a type of enthesopathy), i.e. pain in the elbow from the side, associated with the extensor muscles of the wrist. The reason for its occurrence may be different and, contrary to the name, it may occur not only in professional athletes, but also in those who are involved in recreational sports or spend long hours at the computer, cleaning or making repetitive movements (e.g. in the case of dentists, drivers). Until recently, it was believed that the cause of tennis elbow is inflammation, but nowadays it is assumed that degenerative changes in the structure of collagen and abnormal blood supply, i.e. neovascularization. Degenerative changes and blood supply abnormalities are caused by factors completely unrelated to inflammation - frequent microtrauma and overload;
- so-called golfer's elbow(also a type of enthesopathy), i.e. pain in the elbow from the medial side. In this case, overload and inflammation concern the flexor muscles of the wrist joint, which makes it difficult, for example, to tighten with a screwdriver;
- pain in the biceps and triceps muscle , i.e. the biceps and triceps. Most often it is caused by too strenuous exercise, but not only that. It can also appear as a result of single or frequent injuries or performing activities that require holding the elbow in front of the chest, e.g. knitting, working on a production line.
We also presentexercises for the mobility of the elbow joints- to keep each of the 3 in proper shapeelbow joints: humeral-elbow, brachi-radial and proximal radioulnar joints.
Watch the video with exercises for tennis elbow and golfer's elbow, proposed by physiotherapist Adam Skowroński:
Exercises for tennis elbow
1. Compressing a tennis elbow
Tennis elbow is manifested by pain in the form of point pricking and is associated with overload of the wrist extensors. It is enough to feel the bone point around the elbow, the pain of which is felt and start pressing it with the index finger. The pressure will cause pain, but you should keep pressing the point until it is gone. If pressure increases the intensity of the pain, stop it quickly.
Exercises can be performed both prophylactically and when we want to get rid of the pain.
2. Wrist Raise
Straighten your arm at the elbow and raise it in front of you, with your clenched fist pointing downwards. With the other hand, grasp the hand and gently bend it, while stretching the wrist of the raised hand. Pause the moment you feel your hand stretch. Hold this position for one inhalation and exhalation, and repeat the exercise 3 times.
3. Bending and extending the wrist
Simple and effective exercise - consists in slowly alternating and bending the wrist. If you feel a lot of pain, don't continue exercising, but try to bend your wrist as much as possible. Do 5 repetitions in 3 series on each hand.Worth knowing
How To Prevent The Tennis Elbow From Appearing?
- when working at the computer, keep the wrist at the same height as the mouse is located, not lower - it is best to place your hand on the pad;
- when typing on the keyboard, work with your fingers, not with your wrist, similarly when using e.g. scissors;
- while working on the computer, do not place the keyboard on a raised surface, it should stand on a horizontal surface;
- do tennis elbow exercises before pain starts.
Golfer's elbow exercises
4. Wrist Stretch
Extend your arm at the elbow and raise it in front of you with the back of your hand facing up. Grasp the hand with the other hand and slightly bend the wrist of the raised hand. Continue the exercise until you feel the stretching. Hold this position for one inhale and exhale, then repeat them three more times.
5. Side bending of the arm
Lie on your side - on the side of the hand you are ingolfer's elbow appeared. Straighten the sore hand above your head, then bend it at the elbow and stretch it backward, helping yourself with the palm of your other hand - touching the stretched arm around the wrist. Hold this position as long as you inhale and exhale, and then try to stretch your arm even more by bending it backwards. Repeat the exercise 3 times.
Exercises for tennis elbow and golfer's elbow can be performed interchangeably - they will work for both conditions.
6. Stretching hands while lying down
Lie down on the mat with your legs bent at the knees. Throw your arms to the sides, and then bend them at the elbows at a 90-degree angle. Keeping your back pressed to the ground, straighten your arms while lifting them up. Return to the starting position and repeat the exercise 5 times.
Exercises for biceps and triceps pain
7. Biceps Biceps Stretch
Sit on the edge of the chair with your back straight and your elbow extended with your arm grasping the back of the chair. Flex your biceps just as you would like to flex your elbow (but don't). Use only 10 percent of your strength for this exercise. Lower your hand, take a deep breath and repeat the exercise, using more force to stretch. It is important to feel the tension in the biceps muscle.
8. Triceps Arm Stretch
Bend your arm at the elbow, then lift it up and behind you - so that the bent is behind your head. With the palm of your other hand, grab the elbow (the place where you bend your arm at the elbow) and help the exercised arm stretch along your back as far as possible by stretching the triceps in your arm. Stay in this position for the length of the inhale and exhale, and then extend your arm even further along your back. Stay in this position. Repeat the exercise 3 to 5 times.
Exercises for mobility in the elbow joints
9. Turns out and in
Bend your arms at the elbows and turn your palms in and out - first their surface is facing downwards, then - upwards. Pay special attention to outward movements, as we most often work with our palms inward. Do this exercise until you feel (slightly) tired.
10. Hand rotation
Bend your arms at the elbows, clench your hands into fists, with your thumbs pointing inward. Begin rotating your arms with bent elbows - to the left (towards you) and to the right (out). Also, do this exercise until you feel tired.