4 Exercises to Treat Your Elbow Pain at Home

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Tennis elbow is the painful inflammation of the tendon at the outer border of the elbow resulting from the overuse of lower arm muscles. The condition can cause irritation, pain, and exhaustion on your hand. Individuals coping with tennis elbow can treat the pain at home by doing regular exercise. If you are dealing with this condition, try these effective exercises to reduce the pain.
 

 
Fist squeeze

This one is the most simple exercising method you can do at any time. Take a rolled-up towel or a ball and place it on the palm. Now, hold the ball with all your fingers and squeeze it tightly. Keep it like that for 10 seconds and release the ball. Repeat the process ten more times and shift it to the other hand. If you feel pain, apply elbow ice wraps for pain relief and relaxation.

Lift small dumbbell

Lift a lightweight dumbbell and bend your elbow at 90° upward. Now, slowly extend the hand forwards while the palm is facing above. Take the hand down and hold the dumbbell for a few seconds. Release the hold and repeat the same process about ten times. You can also use a bottle or can if you don’t have a dumbbell.

Towel twist 

This exercise will help increase the flexibility of your muscles connected to the elbow. To begin with, sit down on a chair with your chest up and hold a towel. Roll the towel and make it about two feet between hands. Now, twist the towel just like your wrist clothes while washing them. Repeat the process ten times and twist it in a reverse direction for another ten times.

Wrist flexion

Sit in the same position as before and raise your arm forward with the palm facing your body. Use one hand to bend the wrist upwards and then pull it back towards the body. Stay in this position for about 25 seconds and release the wrist. Do the same process three times and change the other hand. This exercise will increase the strength and elasticity in your flex or muscle.

While doing a workout, keep a pack of ice wrist wrap for the pain to use when you feel the pain. You don’t need to visit the gym to perform some exercises using household items.

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