A condition in which the external part of the elbow becomes painful and tender is called a Tennis Elbow. Some stretches are practiced so that the affected arm gradually becomes normal.
Finger Stretch and Forearm Stretch
In the Finger Stretches, a thick rubber band has to be twisted around all five fingers. The elbow must be kept straight. The fingers must be straightened and spread. This state must be held for three seconds. Then the fingers must be relaxed. This procedure has to be repeated, till there is a feeling of fatigue. For both the hands the same process must be used. In the Forearm Stretch, the arm has to be kept straight, with the palm facing downwards. The wrist has to be bent in the direction of the floor. If necessary, the other hand is used to direct the fingers. Then the forearm has to be turned over. The wrist has to be stretched in the other direction.
Extensor and Flexor Muscles
In the first exercise, the aim is to stretch the extensor muscles i.e. those that extend the wrist. The arm has to be straightened out fully. The palm of the hand has to be pushed downwards. The top of the forearm must experience a stretch. In the second exercise, the aim is to stretch the flexor muscles i.e. those that flex the wrist. After keeping the arm straight, the palm must face upwards. Then, the palm is pushed downwards. The stretching has to be slow and gentle. These stretches are very useful to restore injured tissues to the normal state and range of movement. The release of adhesions in the muscle bellies, which are connected to the lateral epicondyle, is encouraged. The stretches can be performed with the arm straight and the arm bent at the elbow. Each individual should experience which method seems comfortable for him.
The Pronation Stretch
In the Pronation or Suppination Stretch, the affected arm has to be extended forward as if in a hand-shaking position. The palm must face upwards. Now, the hand has to be rotated from the facing upwards position to the facing downwards position. Each position should be held for 3 to 5 seconds and then rotated to the other. This stretch has to be performed 10 times. After the patient is able to perform this procedure satisfactorily, then he can move to strength exercises. The same movement is performed with a small weight in the hand.
A condition in which the external part of the elbow becomes painful and tender is called a Tennis Elbow. Some stretches are practiced so that the affected arm gradually becomes normal.
Finger Stretch and Forearm Stretch
In the Finger Stretches, a thick rubber band has to be twisted around all five fingers. The elbow must be kept straight. The fingers must be straightened and spread. This state must be held for three seconds. Then the fingers must be relaxed. This procedure has to be repeated, till there is a feeling of fatigue. For both the hands the same process must be used. In the Forearm Stretch, the arm has to be kept straight, with the palm facing downwards. The wrist has to be bent in the direction of the floor. If necessary, the other hand is used to direct the fingers. Then the forearm has to be turned over. The wrist has to be stretched in the other direction.
Extensor and Flexor Muscles
In the first exercise, the aim is to stretch the extensor muscles i.e. those that extend the wrist. The arm has to be straightened out fully. The palm of the hand has to be pushed downwards. The top of the forearm must experience a stretch. In the second exercise, the aim is to stretch the flexor muscles i.e. those that flex the wrist. After keeping the arm straight, the palm must face upwards. Then, the palm is pushed downwards. The stretching has to be slow and gentle. These stretches are very useful to restore injured tissues to the normal state and range of movement. The release of adhesions in the muscle bellies, which are connected to the lateral epicondyle, is encouraged. The stretches can be performed with the arm straight and the arm bent at the elbow. Each individual should experience which method seems comfortable for him.
The Pronation Stretch
In the Pronation or Suppination Stretch, the affected arm has to be extended forward as if in a hand-shaking position. The palm must face upwards. Now, the hand has to be rotated from the facing upwards position to the facing downwards position. Each position should be held for 3 to 5 seconds and then rotated to the other. This stretch has to be performed 10 times. After the patient is able to perform this procedure satisfactorily, then he can move to strength exercises. The same movement is performed with a small weight in the hand.