How to prevent tennis elbow

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					                   How to Prevent Tennis Elbow
Wrist Flexor Stretch

 Extend your arm in front of you with your palm up, and bend your wrist so that your
fingers are pointing towards the floor. With your other hand, gently bend your wrist
further until you feel a mild to moderate stretch in your forearm. Hold this position for
about 20-30 seconds.

Wrist Extensor Stretch
Extend your arm in front of you with your palm down, and bend your wrist so that
your fingers are pointing towards the floor. With your other hand, gently bend your
wrist further until you feel a mild to moderate stretch in your forearm. Hold this
position for about 20-30 seconds.

4 Strengthening Exercises:

Tennis Ball Squeeze
Hold a tennis ball in your hand, and squeeze the tennis ball for about 6 seconds. Then
relax for about 10 seconds. You should repeat for 8-12 times. Remember to do the
exercise on both hands.

Dumbbell Flexor wrist Curl
Hold a dumbbell in each hand and rest your arms and elbows on a bench or on your
legs. The palm should be pointing up and your elbows in roughly 90 degrees angle.
Bend the wrist so that the dumbbells move towards the floor, and go back up again as
high as possible. Finally, go back to the starting position. Do 8-12 repetitions for 3
sets.

Dumbbell Extension Wrist Curl
Hold a dumbbell in each hand and rest your arms and elbows on a bench or on your
legs. The palm should be pointing down and your elbows in roughly 90 degrees angle.
Bend the wrist so that the dumbbells move towards the floor, and go back up again as
high as possible. Finally, go back to the starting position. Do 8-12 repetitions for 3
sets.

Dumbbell Pronation and Supination
Hold a dumbbell in each hand and rest your arms and elbows on a bench or on your
legs. Your thumbs have to point upwards. Turn the wrist inward as far as possible and
then outward as far as possible. Do 8-12 repetitions for 3 sets.

The third tip is to take tennis lessons
I think the main reason many hobby tennis players get tennis elbow is because of
wrong tennis technique. They are usually hitting the ball too late, using the wrist too
much, or having a short follow through. If you have poor technique and you play
tennis a couple of times each week you will get tennis elbow.
You should also check if you have the correct size on the tennis grip, and that you are
not holding your racket to tight. And that you are resting your dominant hand during
breaks. I see too many tennis players holding their tennis rackets with their dominant
hand when picking up tennis balls. Don't do this. You should hold your racket on the
throat with your nondominant hand.
Go out and do the stretching exercises after practice and the strengthening exercises 2-
3 times each week. Make also sure to check your tennis technique once in a while.

For More tennis tips go www.neotennis.com

				
DOCUMENT INFO
Description: This will explains how to prevent tennis elbow, which is by now the common problem for all tennis athletes.