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Exercises for the Elbows

These exercises are beneficial for people who have elbow difficulties or pain.

Elbow bend

Elbow bend

Raise your arm to one side and stand up straight. Slowly raise your arm till your hand reaches your shoulder. Hold the position for 15-30 seconds. Rep 10 times more. A light weight can also be used for this workout.

Wrist flex

Wrist flex

Bend your wrist down gently while keeping your arm straight in front of you with your palm facing down. Press the extending hand back towards your body with the opposite hand and hold for 15-30 seconds. Wrist should be straightened. Bend the stretched hand backwards gently and draw the fingers back with the other hand. Hold the position for 15-30 seconds. Repeat with each wrist three times.

Wrist turn

Wrist turn

Hold out your hand, palm up, with your elbow bent at a straight angle. Slowly rotate your wrist such that your palm is now facing down. Hold for five seconds before releasing carefully. Make a total of 30 repetitions, pausing after every ten.

Wrist turn with weight

Wrist turn with weight

Rep the last exercise with a light weight, such as a tin of beans.

Palm lift

Palm lift

Raise your fingers and place your palm on the table. As the bottom hand tries to pull up, place your other hand over the knuckles at a 90-degree angle and push down. The muscles in your forearms should be contracting. Swap hands and do it again. This is a good basic tennis elbow exercise.

Wrist lift (palm down)

Wrist lift (palm down)

Make a straight angle with your elbow. Hold a light weight in your palm (for example, a tin of beans). Gently bend your wrist towards you, then slowly release it. Perform three sets of 15 reps twice a day. This is an effective tennis elbow workout that should be done for 8 to 12 weeks.

Wrist lift (palm up)

Wrist lift (palm up)

Make a straight angle with your elbow. With your hand facing upwards, hold a light weight, such as a tin of beans. Slowly bend your wrist towards you. Hold for five seconds before releasing carefully. Try to repeat this 30 times, pausing after every ten.

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