Tennis Elbow Stretches & Exercises - Ask Doctor Jo
Вставка
- Опубліковано 13 вер 2016
- Tennis elbow, or lateral epicondylitis, is a very painful condition on the outside of the elbow from an overuse injury. It can be caused from several sports or even overuse on your computer or iPad. These stretches and exercises should help. See Doctor Jo’s blog post about this at: www.askdoctorjo.com/tennis-elbow
The first set of exercises will loosen up the muscles, try not to push through pain, just get a slight stretch. You can prop your arm on a table and let your wrist hand off or you can hold it up in the air. Make a fist with your hand with your palm down. At your wrist, bend your wrist up to work the muscles in extension, and then bend it down to stretch the muscles in flexion. Then turn your fist to the side with the thumb toward the ceiling for a radial and ulnar deviation movement going up and down. Finally, with your palm open and your elbow by your side, turn your forearm up with the palm up in supination, and then turn it down into pronation. Do all of these about ten times.
Now for some exercises, you can use a soup can or resistive bands if you have some, but start off with something light. Go back to your flexion and extension movement, and go slow and controlled with this. Do about ten of these. Now grab a hammer or something that is top heavy to give you an extra stretch with overpressure. You will do your supination and pronation now with the hammer. Do ten of these.
For stretching, put your arm straight out in front of you. With your palm down, bend your wrist down with overpressure from your other hand. If this is not enough of a stretch, curl your fingers into a fist and do the same stretch. Hold these for 30 seconds, and do three of them.
Finally, roll up a towel and hold it straight out in front of you. Now you will twist at your wrist, like you are giving gas to a motorcycle. Try to keep the tension tight on the towel. You can also buy a Theraband Flexbar for more resistance.
Related Videos:
Tennis Elbow & Golfer's Elbow Pain Stretches:
• Tennis Elbow & Golfer'...
Carpal Tunnel Syndrome Stretches & Exercises:
• Carpal Tunnel Syndrome...
===========================================
SUBSCRIBE for More Videos:
ua-cam.com/users/subscription_c...
=======================================
Doctor Jo is a Doctor of Physical Therapy.
www.AskDoctorJo.com
/ askdoctorjo
/ askdoctorjo
/ askdoctorjo
/ askdoctorjo
plus.google.com/+AskDoctorJo
=======================================
Tennis Elbow Stretches & Exercises:
• Tennis Elbow Stretches...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. - Спорт
Purchase a printable worksheet with the Tennis Elbow Stretches & Exercises in this video here: www.askdoctorjo.com/buy-tennis-elbow-stretches-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ua-cam.com/users/askdoctorjo*
Thank you so much Dr. Jo, your videos have helped me a lot recently!
also, only ten reps on the last exercise or should we be doing 3x10?
It's probably best to start with a little bit and work your way up.
How do I avoid this? I'm new to tennis and I feel my elbow in pain after a few games 😓
The exercise at 4 minutes is painful, should it be painful or should I stop before the pain hits?
Thank you! This is already making my elbow feel so much better. Came as a result of high volume weightlifting
You're welcome!
My hero
Same here
Great, feels better already, also from lifting weights
@@ericsusy how’s it 2 weeks later
Oh my gosh I can’t believe these simple stretches helped my elbow pain go away within minutes! You saved my basketball season and weightlifting training
Glad they helped!
I got a fast relief just by doing these exercises, thank you very much!
You're welcome!
Fax yo crazy
@@jianipierre5040 honsstly
same here
How long did u do these workouts...?
Ive been in so much pain and these stretches and exercises are amazing. I’m so grateful. I have done then twice and such a difference already. If I’m injured again I know who to look for thank you so much x
You're welcome. I'm glad they are helping.
Thank you so much for this video. I struggle with this on my right elbow.
You're welcome.
Thanks so much. I can't believe how much these have helped and it's only been a few days. I have both lateral and medial epicondylitis and doing these every morning have improved these annoying injuries beyond what I expected.
You're welcome. I'm glad they are helping.
Did you fixed it ?
Very simple demonstration and effective. best video online, thank you Doc
Thanks, and you're welcome!
I also agree that some of this exercises could be beneficial. but I think a more helpful solution will be Panlarko Tennis Elbow Planner as curing tennis elbow exercises. googling will give you more info about it.
Great video!!
Thank you doctor Jo this is so helpful. love the super Bear as well i
You're welcome, and thanks 🐾
Thanks Dr. Jo. Best I have found. The exercises have really worked
You're welcome.
Worked so well! Such relief!
Thank you. These exercises are making a difference. I'm feeling a deep stretch all the way to my scapular muscles!!! Looking forward to being more supple and pain free. 🙏🏽🌱🐶
You're welcome.
I had a little pain in my elbow-wrist after playing tennis for the first time and I found this video, I must say- this doctor knows her stuff!!! This immediately made a difference and I felt relieved to see most of the discomfort go away.. I am blown away, thank you Doctor Jo!
You're welcome!
Thank you! This was really helpful, I also got full relief from my TMJ pain from another one of your videos! Thanks for sharing your knowledge with us
You're welcome! Glad they are helping.
Had this issue a few years ago and needed a refresher on the exercises. After one set I already feel a difference. Thank you! Cute doggo, too!
You're welcome, and thanks!
Thank you. Thank you. thank you. thank you. first video to actually make my pain go away. You saved my track and field season.
You're welcome! I'm glad it helped.
@@AskDoctorJo It did help me too, Thank you so much
WORKED LIKE MAGIC
Absolutely stunned. For the past few years I was struggling to stay consistent at the gym. Every time I started to see progress my tennis elbow would act up and I would stop lifting.
For the past week I did these exercises leisurely throughout my day and before I lifted, and it worked like MAGIC. My elbow pain has disappeared. THANK YOU SO MUCH DR. JOE
You're welcome!
Thank you, very much! Used your vertigo pt exercises and they really helped- so searched for you again! I appreciate you and your Super dog!🥰
You're welcome, and thanks!
This has helped me relieve a ton of pain. I feel great now! TY so much
You're welcome! Glad it helped.
idk if i have it but both elbows feel inflamed
This was a great find.... got the elbow pains in my elbows and wow just a little bit of these exercises and the pain is reducing. Gotta stay on this for a while
How are doing now?
Would you be kind enough to update us?
@@edwardrgonzalez3195 no more pain
@@FCT8306onTwoWheels how are u doing now, can u lift now
@@playerunknown12396 yeah just sore in other parts of the body now haha
@@FCT8306onTwoWheels good for u😂
Excellent. I can feel the difference after just one set of exercises. Thanks Dr Jo
Thanks, and you're welcome.
This literally made me feel better almost instantly thank you so much
You're welcome.
This is great content! I had shoulder surgery a year ago and no physical therapist ever told me this. Thank you and God bless you
You’re welcome, and thanks.
This is very helpful mam. You safe my elbow and listen to your voice first time I feel like am in yoga class very calm voice 😊
Hi Dr. Jo
I have a chronic tennis elbow
now for the first time I watched your vids exercises its great and awesome so i just wanna ask u how many times a day could I do them ? And i tried do them all for the first time today I had a pain in my elbow so its a normal thing ?
Should I continue for how long Dr. and that pain will go to complete all the exercises normally thnx your reply will be highly appreciated 🙏🙏
Wow thank you so much for this. I was experiencing elbow pain form handstand push-ups and this helped greatly.
You're welcome.
This exercises are miraculous . alleviated my pain after just one day of doing them. Thank you very much!
You're welcome!
Wow! The exercise with the hammer is fantastic!!
Thank you for sharing, much appreciated.
You're welcome.
100% works quickly. Thank you so much! 🙏🏻✨
You're welcome!
This worked forever grateful for your work.
Glad it helped.
You are a savior to many people here
Thank you, these exercises are so good!
You're welcome!
Thank you!! this has helped so much
You're welcome!
Thank you so much Dr. Jo. God bless your heart. This exercise is going to help my elbow recover tremendously. I see myself going back to the gym in a week top!!!
You're welcome.
Thank you for your guidance
These exrcises work like a charm to relieve the pain pretty much instantaneously
Lol corn or mush! Love your fun personality Dr Jo! You’re saving my elbow from computer pain. ❤️ 🐕
Thank you!!!!!! Did these while laying in bed and it instantly feels better. Will be sure to do this throughout the day at work 😊😊😊
You're welcome!
Thank you for posting this. Until I tried these exercises with both hands, I had no idea how affected my right arm was. My left moves fluidly and effortlessly while my right is stiff and limited in comparison.
You’re welcome.
I looked a lot in Internet and checked different exercises, but these ones are really good! Thank you!
You're welcome!
Hi Dr,
this works pretty good. Thanks a lot
You're welcome.
Hi! I have a question for all you guys saying it worked really well, did you do it one time a day or in the morning and at night? Did you increase weight?
Thanks Dr. Jo.
Very nice videos!
You're welcome, and thanks!
Thankyu Dr Joe You have healed my pain so many time in so many ways just as my personal Dr. I thank you wholeheartedly. You are a good healer
You're welcome.
Thank you I’ll be doing these everyday.
You're welcome.
Thank you these stretches helped me the first day😃
You're welcome.
I wish I could like this video multiple times and sub more than once. Feels great on my elbows! I’ve been wearing compression sleeves and everything trying to get it to feel better. Thank you again!
Did you also got that awkward tightness on the forearm ?
Thank you for your time dr
You're welcome.
I hardly ever comment on videos but I just wanted to say THANK YOU for providing us with this as a resource and making it so accessible (using tools that are easily found around the house). My elbow has been killing me for about a week now and these exercises are the first time that I've felt relief, thank you thank you!
You're welcome! Glad they are helping.
Thank you Dr Jo..it feels better
You're welcome.
This was very useful! I did the exercises twice and I will add this video to my liked videos for repeated use.
You need a few props to do these exercises: a small dumbell or can, a small hammer, and a small towel. Good luck!
Oh my gosh I know this video is 5 years old and you'll probably never see this but thank you for posting this it is EXACTLY what I needed. I am in between doctors as I moved states and have been in so much pain and with covid I don't want to go out anyway and I don't even have to buy anything to follow your instructions! Thank you thank you thank you so much! I am definitely a new subscriber!
You're welcome, and thanks!
The twisting exercise is very effective, thanks Joe!
You're welcome!
Finally! A video with stuff I have around the house. And bonus doggo. ❤
It’s amazing thank you for the video
Thanks, and you're welcome.
I have been doing this tennis elbow video about five times a week since May of 2020 and it has TOTALLY CURED my elbow problem. Last Spring I injured my elbow lifting dumbbells with bad form (I was swinging them up not doing a controlled lift). Now I am fully back to doing my maximum dumbbell weight with no pain. Thanks Dr. Jo!
You're welcome!
Thank you for the tips ! Very efficient !
You're welcome!
Thankyou so much. I'm 52 and thought my weightlifting day's were done. This video has saved me. YOU'RE THE BEST.
You're welcome, and thanks! 😎
This person is an absolute delight
Thanks 😎
Thanks, I think I tweaked my right elbow this weekend from doing pull ups and deadlifting. This will definitely help.
You're welcome.
thank you so much , really helpful !
You're welcome!
I think you just saved my life!! Thank you, thank you
You're welcome!
My forearm felt better immediately, thank you so much ❤
You’re welcome.
Thank you Doctor Jo my wife went to the GP (UK) and he suggested looking on youtube to show her how to do these exercises and yours were exactly how he showed her to do so thank you and love Super Dog ...Lol
You're welcome, and thanks!
Awesome advice
Simple and articulate 👌🙏
Thanks.
Thank you thank you thank you doctor Jo... for this exercises i have lots of pain in my elbow but now I am feeling more comfortable very easy exercises and very effective great video ever
You're welcome, and thanks!
Can u have any effective exercise for fat/weight loss
AMAZING video thank you so much and your pup is ADORABLE!!!!
Thanks, and you're welcome! 🐾
Worked great thanks Jo
You're welcome.
Thank you! I was wondering what some of these exercises would like like with a resistance band?
Thank you fornthe simple and easy to use exercises.
You're welcome.
This Dr. Jo lady is awesome.
Thanks!
Thank you for this. 🙏
You're welcome.
Thankyou!!! Just started volleyball again this is god tier
You're welcome!
First things first..thank you so much! These stretches help a great deal and help immediately. 2 questions..can you overuse this approach? Is this masking a problem that is not fixing?
35,000 miles on motorcycle in just over 2 years..
Thank you. Two doctors and 12 months later, I finally know what's wrong and have a way to treat it. Stretches already working and I'm going to be sure to do them before and after work every day.
You're welcome. Good luck.
This is the best I have felt in two days thank you
You're welcome.
so if it hurts on the curling of the fingers, is that an indication that it's that muscle you referred to? I really aches and only HURTS when I extend and then do the arm straight out and fingers down - wasn't able to try the towel at work. - thanks
Thanks doctor Jo 😊
You're welcome!
Thanks Doc. Been having tingling feeling on my left seod of the hand plus the elbow for 2 days. This helped me relieve it by like 80%. It will help me keep it good (and sleep well) til i can visit a doctor after this is all over.
You're welcome.
I've been suffering from this pain for 2 days after doing pull ups and just doing this managed to relief some of my pain. Thank you so much
You’re welcome.
Thnx, those exercises were wonderful
You're welcome.
thank you very much Dr Jo, from the first session I felt relief
You're welcome.
thanks for reaction, I forgot to ask you about how money time should I do this workout, knowing that I'm a beginner bodybuilder and I reached some level in gaining muscle
You can do them 2-3 times a day.
Great Video , thanks Doc !
Thanks, and you're welcome.
Thankyou very much for your advice,
You're welcome.
Hey... Thanks for sharing..... My doctor wanted me to go to pt but couldn't afford it.... This was very easy and extremely helpful. I have other issues in my elbow, but this sure helped the "tennis " elbow.
You're welcome.
Wow that’s one hand stretch did it for me. Thanks! Was already aware of all the exercises mentioned.
You're welcome!
Thank you for your videos. I always find them very helpful!
You're welcome, and thanks!
Thank you Dr Jo.
You're welcome.
Thank you so much for your help.
You're welcome.
Thanks mam for your wonderful information 😊
You're welcome.
Super useful and easy to follow. Love the dog in his cape too!
Thanks! 🐾
Very helpful! The hammer one actually feels real good.
Awesome video thank you
Thanks, and you're welcome.
Thanks, this helped me
You're welcome.
Very helpful. Never realised you could curl your fingers round when stretching 4:30 , that helps hugely as i could never get that stretch well in the past. Thanks
You're welcome.
Hey Dr. Jo, I was just wondering if those exercises are suitable for elbow bursitis also or not?
Very good videos. I suffered a stroke in April of 2022. I was wheel chair bound for while paralyzed on my left side. I am currently walking and about 85 percent and I am "fine tuning" my walk, fingers etc to pre stroke. These videos, although they may seem like simple movements of which they are, help the neurological strenghtening. It has helped with the muscle memory in my arm and elbow.
Thanks. Good luck with your continued recovery.
This is super! I work as a nurse and for the past 6 days my left forearm is paining. Even Ibuprofen is not working. Just 1 round of the stretching relieved my pain especially when doing pronation of my arm. Thank you! Will definitely do this before my duty.
You're welcome!
Superb !!!! million Thanks !!!
You're welcome!