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3 Tips For Preventing Tennis Elbow

June 14, 2012 | Comments: 0 | Views: 163

2 Stretching Exercises:

  • Wrist Flexor Stretch - Extend your arm in front of you with your palm up, and bend your wrist so that your fingers is 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 is 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 moves 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 moves 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 has 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.

Patrik Broddfelt is a professional tennis and fitness coach from Sweden. On my tennis fitness blog you can watch my how to tennis fitness videos. You will find 100's of tennis fitness and conditioning exercises, programs, and articles.

Source: EzineArticles
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