UB-ELBOWS-INJURIES-TENNIS-ELBOW


TENNIS ELBOW or LATERAL EPICONDYLITIS


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INSTAGRAM VIDEOS 


  1. KAITLYN – PHYSIO – TENNIS ELBOW REHAB .
    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 (2-3lb dumbbell or water bottle). 3 sets of 8-10 reps

YOUTUBE VIDEOS 


  1. 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 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
  2. TENNIS ELBOW REHAB EXERCISES – PHYSIOTUTORS – 2019
    (1) DB Wrist Extension – elbow flexed 60° from your side
    (2) TheraBand Flexbar Wrist Extension
    (3) Band Rotation
    (4) DB or Hammer Rotation
  3. UNDERSTANDING TENNIS ELBOW AND WHAT TO DO ABOUT IT – OSTEO – 2020
    (1) Wrist Extension Stretch on a table or wall or floor
    (2) Small Ball massage
    (3) Strengthen: Towel Wrist Extension; DB Hammer Curl; DB Reverse Curl; Kettle filled with water to tolerance
  4. BEST TENNIS ELBOW REHAB EXERCISES – DR. JO – 2017
    (1) Wrist Extension Stretch – Curl the fingers
    (2) Support Brace
    (3) Wrist Extension with weight
    (4) TheraBand Flexbar Eccentric Exercise
    (5) TheraBand Flexbar Stability Exercise
    (6) Soft Tissue Mobilization





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