5 Resistance Band Exercises for Tennis Elbow

tennis elbow

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Hey there! Are you tired of dealing with joint pain, specifically in your elbow? Do you find it difficult to do simple tasks like lifting a cup or typing on a computer? Well, fear not because you might be suffering from tennis elbow, a common condition that affects people of all ages.

Tennis elbow, also known as lateral epicondylitis, is a painful condition that occurs when the tendons in your elbow are overused or strained. This can happen from playing tennis or other racquet sports, but also from activities like gardening or using a computer mouse. The pain, stiffness, and weakness in your elbow and forearm can be debilitating, but there are ways to alleviate these symptoms and improve your joint function.

One of the most effective ways to relieve joint pain and improve mobility is through exercise, and resistance band exercises are an excellent option for tennis elbow. And the best part? You don’t even have to leave your house! These exercises can be done in the comfort of your living room, with your favorite TV show in the background.

Now, I know what you’re thinking – exercise? And who wants to do that when dealing with joint pain? But trust me; these exercises can be fun and easy. Plus, you can show off your new moves to your grandkids and impress them with your newfound strength.

So let’s grab our resistance bands and get started on relieving that tennis elbow pain. Who knows, you might even have a little fun along the way.

Safety Precautions

But before we dive into the exercises, it’s important to take some safety precautions:

  1. Make sure you talk to your doctor before starting any new exercise program, especially if you have a history of joint problems.
  2. Start slow, and don’t push yourself too hard. You don’t want to make your joint pain worse by overdoing it.
  3. If you feel any pain or discomfort during the exercises, stop immediately and rest.

5 Resistance Band Exercises for Tennis Elbow

All you need is a resistance band, which you can find at most sporting goods stores or online. Now, onto the fun part – the exercises! Here are six exercises that can help relieve joint pain and strengthen the muscles around your elbow:

1. Wrist Lifts

Tennis elbow exercise: wrist lifts step 1
Tennis elbow exercise: wrist lifts step 2
  • Sit in a chair with a soup can in your hand with your palm facing down, and put your elbow on the arm of a chair (your knee) comfortably.
  • Keep your palm facing down, and lift your wrist toward your body by curling it. Slowly return to the starting position (this is the most important part of the exercise).
  • Isolate the motion to the wrist, leaving the remainder of the arm still. If this is too hard, perform the movement without any weight first. Repeat 10 times.

2. Wrist Curls

Tennis elbow exercise: wrist curls step 1
Tennis elbow exercise: wrist curls step 2
  • Sit in the same position as above. Hold your palm face up, and lift your wrist toward your body by curling it. Slowly return to the starting position.
  • Remember to isolate the wrist as you did with the wrist lifts exercise. Repeat 10 times.

3. Rows

rows step 1
rows step 2
  • Hold on to the ends of a resistance band (light, medium or heavy), which you can attach to a door knob.
  • Begin with the arms elevated in front of you to shoulder height and the palms facing each other.
  • Step back far enough that the resistance bend has a little tension.
  • Pull back on the band by bending the elbows and swinging the arms back next to you. Make sure to squeeze the shoulder blades together.
  • Hold for 2 seconds, then return to your starting position.
  • Repeat 10-15 repetitions for 2-3 sets.

4. Bicep Curls

Bicep Curl step 1
Bicep Curl step 2
  • Stand with both your feet in the middle of the resistance band, holding one end of the band in one hand.
  • Keep your arms straight and by your sides, with your palms facing forward.
  • Slowly bend your elbow, bringing your hands towards your shoulders while keeping your elbows close to your sides.
  • Hold a moment, then slowly straighten your arms to return to the starting position.
  • Repeat the movement for 10 repetitions, then switch to the other arm.
  • Aim for 3 sets of this exercise.

5. Tricep Extensions

Tricep Extensions step 1
Tricep Extensions step 2
  • Stand in the middle of the band with one foot, holding the other end of the band with both hands.
  • Extend your arms straight up above your head.
  • Lower the band behind your head, bending at the elbow and keeping your elbows pointing forward.
  • Extend your arms back up, straightening your elbows.
  • Repeat the movement for 10 repetitions, then switch to the other arm.
  • Aim for 3 sets of this exercise.

Conclusion

There you have it, folks! Five resistance band exercises for tennis elbow that can help relieve joint pain and improve your mobility. Start slowly, and don’t push yourself too hard. Remember to talk to your doctor before starting any new exercise program.

Exercise is a great way to improve your overall health and well-being, so don’t let joint pain hold you back from living your best life. Incorporate these exercises into your routine and feel the difference in your joints.

And who knows, maybe you’ll feel young enough to take up tennis again!

Wondering What's Next?

Discover 11 Easy, At-Home “Stretch Exercises” for Stronger, Pain-Free Joints (click below)

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