LATERAL EPICONDYLITIS (TENNIS ELBOW) – EXERCISES
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INSTAGRAM VIDEOS
- Tennis Elbow Rehab – Kaitlyn – Physio
1️⃣ Dynamic Hip-Hinge Assisted Extensor Stretch: intense but not painful stretch as you bring your hips back focusing on lengthening the wrist extensor muscles to increase overall wrist mobility. 2 sets of 10 rep⠀⠀⠀⠀⠀
2️⃣ Wrist Extensor Small Ball Roll Out: target the back of the forearm; focus on tender/painful spots by letting the ball sink in, and actively moving the wrist up and down. 2-3 min/day⠀⠀⠀⠀
3️⃣ Wrist Extensor Strengthening (Eccentric Focus): 2 secs up, 4 secs down; control the lengthening of the extensors. Eccentric strengthening has been proven to assist in tendinopathy injuries. Use a very light weight (2-3 lb dumbbell or water bottle). 3 sets of 8-10 reps
YOUTUBE VIDEOS
- Tennis Elbow Exercises – E3Rehab – 2021
Forearm Strength
(1) Wrist Extension: 3 x 8-12 reps; 1-3 reps in reserve
(2) DB or Stick/Pipe Rotation: 3 x 8-12 reps; 1-3 reps in reserve
Thoracic & Shoulder Mobility
(3) Lying on Side Trunk Rotation or Seated Rotation: 3 x 8-12 reps; 1-3 reps in reserve
Strengthen Kinetic Chain
(4) Prone “T” Shoulder Ab·duction
(5) Side Lying DB External Rotation with Elbow tucked - Tennis Elbow Rehab Exercises – Physiotutors – 2019
Forearm Strength
(1) DB Wrist Extension: elbow flexed 60° from your side
(2) TheraBand Flexbar Wrist Extension
(3) Band Wrist Rotation
(4) DB or Hammer Rotation; Thor’s Hammer - Understanding Tennis Elbow and What to do about it – Osteo – 2020
(1) Strength – Wrist Extension: on a table or wall or floor
(2) Small Ball massage
(3) Strengthen: Towel Wrist Extension; DB Hammer Curl; DB Reverse Curl - Best Tennis Elbow Rehab Exercises – Dr. Jo – 2017
(1) Stretch – Wrist Extension: Curl the fingers
(2) Support Brace
(3) Strength – Wrist Extension
(4) Strength – TheraBand Flexbar Eccentric Exercise
(5) Strength – TheraBand Flexbar Stability Exercise
(6) Soft Tissue Mobilization: massage forearm
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