![Tennis Elbow [网球肘]](https://images.unsplash.com/photo-1617896774921-b5521ce13ed8?ixlib=rb-4.1.0&q=90&fm=jpg&crop=entropy&cs=srgb&w=3840)
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Patient Handout Download
Ortho Info Tenis Elbow.pdf1.4 MB
Explanation Videos
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Basic Exercises
Accelerate your recovery! 💨 Do these exercises TWICE daily in this sequence while waiting for your physiotherapy appointment. 📅
Wrist Extensors Stretch
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Start: Begin in a standing upright position with your arms at your front and one palm facing backward.
- Move: Use your other hand to bend your wrist backward. You should feel a stretch in the back of your wrist. Hold this position
- Tip: Make sure to keep your arm straight by your side during the exercise. Try not to apply too much pressure, this should be a gentle stretch.
Stress Ball Squeeze
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Start: Begin sitting with your hand in a comfortable position, holding a stress ball in your palm.
- Move: Gently squeeze the ball using all of your fingers equally, hold for 5 seconds, release and repeat.
- Tip: Make sure to keep the rest of your arm relaxed during the movement.
Isometric Wrist Extension
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Start: Begin with your palm facing down and fingers straight with your opposite hand gently on top of your palm.
- Move: As you bend your wrist up, resist this movement with your top hand. Pause briefly, then return to the starting position.
- Tip: There should be no movement with this exercise.