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Strengthen And Heal Your Elbow With Tendonitis
Sep 30, 2020
If you spend a lot of time shooting hoops, lifting weights, or playing tennis, you may eventually run into tendonitis in your elbow. If this is you, don’t worry. Tendonitis is one of those conditions that are usually pretty straightforward when it comes to recovery. There are a few ways to get back into tip-top shape and strengthen the tendons, but it’s extremely important that you take a few days off and give the tendons time to heal on their own first. 
It may be frustrating or painful now, but your elbow will thank you in the future if you give it time to heal and exercise once you’ve recovered. Pull your fingers back to warm up with a wrist extension stretch. Stick your arm out in front of you with the back of your palm on top. Use your healthy arm to apply light pressure to the inside of your fingers and pull the wrist back towards you. Hold this stretch for 15 seconds. Take a few seconds off and repeat this process 5 times before doing it with your other arm
Rest your arm on a table with your hand hanging over the edge, holding your hand flat so your palm is facing toward the ground. Grab a 2–5 lb (0.91–2.27 kg) weight, depending on your comfort level, and lift your wrist slowly. Hold the weight up for 1 second, then slowly lower it back down. If you're able, do 3 sets of 20 extensions in the morning and again at night each day
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