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    Warm-Up Exercises For Tennis Elbow: Thumb and Finger Opposition

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    Royce Tan

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    Warm-Up Exercises For Tennis Elbow: Thumb and Finger Opposition

    Uploaded by

    Royce Tan
    43 views10 pages

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    Warm

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    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    43 views10 pages

    Warm-Up Exercises For Tennis Elbow: Thumb and Finger Opposition

    Uploaded by

    Royce Tan

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    Warm-up exercises for tennis elbow

    Thumb and finger opposition

    1. Begin by
    placing your
    hand on a table
    in front of you,
    with your palm
    up.
    2. Touch your
    thumb to your
    little finger,
    then your
    thumb and ring
    finger, then
    thumb and
    middle finger,
    and finally your
    thumb and
    index finger.
    3. Repeat this
    cycle 20 times.

    Wrist circles

    1. Place your
    forearm on
    your thigh,
    palm up, with
    your hand in a
    very light fist.
    2. Make slow
    circles with
    your hand.
    3. Repeat 20
    times.
    Hand flips

    1. Place your hand


    palm down on
    your thigh.
    2. Flip your hand
    over so the
    back of your
    hand rests on
    your thigh and
    your palm is
    up.
    3. Repeat 20
    times.

    Illustrations copyright 2003 Nucleus Communications, Inc. All rights reserved.


    http://www.nucleusinc.com

       Last Updated: February 14, 2007


    Medical Review: Martin Gabica, MD - Family Medicine
    David Pichora, MD, FRCSC - Orthopedic Surgery
    © 1995-2009 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and
    the Healthwise logo are trademarks of Healthwise, Incorporated.
    This information does not replace the advice of a doctor. Healthwise disclaims any warranty or
    liability for your use of this information.
    Stretching exercises for tennis elbow
    Prayer stretch

    1. Start with your


    palms together
    in front of your
    chest, just
    below your
    chin.
    2. Slowly lower
    your hands
    toward your
    waistline,
    keeping your
    hands close to
    your stomach
    and your palms
    together until
    you feel a mild
    to moderate
    stretch under
    your forearms.
    3. Hold for 20
    seconds. Repeat
    4 times.

    Reverse prayer stretch


    1. Start with the
    backs of your
    hands together
    in front of you
    at your
    waistline, with
    your forearms
    parallel to the
    floor.
    2. Slowly bring
    your wrists up
    toward your
    face by bending
    your elbows
    until you feel a
    mild to
    moderate
    stretch in your Illustrations copyright 2003 Nucleus Communications, Inc. All rights
    forearms. Keep reserved. http://www.nucleusinc.com
    the backs of
    your hands
    together and
    your hands
    close to your
    body.
    3. Hold for 20
    seconds. Repeat
    4 times.
    Wrist flexor stretch

    1. Extend your
    arm in front of
    you with your
    palm up.
    2. Bend your
    wrist, pointing
    your hand
    toward the
    floor.
    3. With your other
    hand, gently
    bend your wrist
    further until
    you feel a mild
    to moderate
    stretch in your
    forearm.
    4. Hold for 20
    seconds. Repeat
    4 times.

    Wrist extensor
    stretch

    1. Repeat steps 1
    to 4 of the
    stretch above
    but begin with
    your extended
    hand palm
    down.

    Thumb stretch
    1. Place your
    forearm on a
    table with your
    thumb pointing
    upward and
    your hand
    hanging over
    the edge of the
    table.
    2. Lower your
    thumb toward
    the base of your
    little finger and
    close your hand
    into a fist.
    3. Slowly lower
    your hand so
    your little
    finger moves
    toward the floor
    (as if you're
    shaking hands).
    4. Hold for 20
    seconds. Repeat
    4 times.

      Last Updated: February 14, 2007


    Medical Review: Martin Gabica, MD - Family Medicine
    David Pichora, MD, FRCSC - Orthopedic Surgery
    © 1995-2009 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and
    the Healthwise logo are trademarks of Healthwise, Incorporated.
    This information does not replace the advice of a doctor. Healthwise disclaims any warranty or
    liability for your use of this information.
    Strengthening exercises for tennis elbow
    Ball or sock squeeze

    1. Hold a tennis
    ball (or a
    rolled-up sock)
    in your hand.
    2. Make a fist
    around the ball
    (or sock) and
    squeeze.
    3. Hold for 3
    seconds, then
    release.
    4. Do this motion
    20 times.
    5. Switch the ball
    (or sock) to
    your other hand
    and do 20
    squeeze
    repetitions.

    Over a period of
    weeks, gradually
    increase the number of
    sets of 20 repetitions
    you do in one exercise
    session.

    Wrist deviation
    1. Sit so that your
    arm is
    supported but
    your hand
    hangs off the
    edge of a flat
    surface, such as
    a table.
    2. Hold your hand
    out like you are
    shaking hands
    with someone.
    3. Move your
    hand up and
    down.
    4. Repeat this
    motion 20
    times.
    5. Switch arms.
    6. Try to do this
    exercise twice
    with each hand.

    Over a period of
    weeks, gradually
    increase the number of
    sets of 20 repetitions
    you do in one exercise
    session.

    Wrist curls
    1. Place your
    forearm on a
    table with your
    hand hanging
    over the edge of
    the table, palm
    up.
    2. Place a 1- to 2-
    pound weight
    in your hand.
    This may be a
    dumbbell, a can
    of food, or a
    filled water
    bottle.
    3. Slowly raise
    and lower the
    weight while Illustrations copyright 2003 Nucleus Communications, Inc. All rights
    keeping your reserved. http://www.nucleusinc.com
    forearm on the
    table and palm
    facing up.
    4. Repeat this
    motion 20
    times.
    5. Switch arms,
    and do steps 1
    through 4.
    6. Repeat with
    your hand
    facing down
    toward the
    floor. Switch
    arms.

    Over a period of
    weeks, gradually
    increase the number of
    sets of 20 repetitions
    you do in one session.

    Biceps curls
    1. Sit leaning
    forward with
    your legs
    slightly spread
    and your left
    hand on your
    left thigh.
    2. Place your right
    elbow on your
    right thigh, and
    hold the weight
    with your
    forearm
    horizontal.
    3. Slowly curl the
    weight up and
    toward your
    chest. Illustrations copyright 2002, 2003 Nucleus Communications, Inc. All
    4. Repeat this rights reserved. http://www.nucleusinc.com
    motion 20
    times.
    5. Switch arms,
    and do steps 1
    through 4.

    Over a period of
    weeks, gradually
    increase the number of
    sets of 20 repetitions
    you do in one session.

      Last Updated: February 14, 2007

    Medical Review: Martin Gabica, MD - Family


    Medicine
    David Pichora, MD, FRCSC -
    Orthopedic Surgery
    © 1995-2009 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and
    the Healthwise logo are trademarks of Healthwise, Incorporated.
    This information does not replace the advice of a doctor. Healthwise disclaims any warranty or
    liability for your use of this information.

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