Introduction
These exercises are beneficial for treating elbow issues and pain.
If you've never exercised before, it's a good idea to start out slowly and build up over time. See our Getting started with exercise page for more details and starting point suggestions.
If you have any worries about beginning a new exercise program, get guidance and support from a medical expert or a fitness trainer.
bent elbow
Put your shoulders back and swing your arm to the side. Slowly raise your arm until your hand is on your shoulder. For 15 to 30 seconds, hold. Ten times in total. A light weight can also be used for this workout.
Extend your wrist.
Gently bend your wrist down while maintaining a straight front-facing arm. The stretching hand should be pressed back toward your body with the opposing hand. Hold this position for 15 to 30 seconds. Reposition your wrist. Use the other hand to pull the fingers back while you gently bend the stretched hand backward. Maintain for 15–30 seconds. Apply this motion three times to each wrist.
Hand movement
Hold out your hand with the palm up while bending your elbow at a straight angle. Slowly rotate your wrist such that the palm is now facing downward. Hold for five seconds, then gradually let go. Try to complete this 30 times in total, pausing after every 10 repetitions.
Weighted wrist movement
Holding a light weight, such as a pair of 2 or 3 kg dumbbells, while performing the aforementioned exercise
Palm raise
Put your hand down on the surface and extend your fingers. As the bottom hand tries to pull up, place your other hand 90 degrees across the knuckles and push down. Your forearm muscles should start to contract. Swap hands once more. This is an effective fundamental tennis elbow workout.
Wrist raise (palm down)
Right-angle elbow flexion is required. Hold a small weight in your palm—for instance, a pair of 2 or 3 kg dumbbells. Slowly bend your wrist in your direction, then slowly let go. twice daily, perform 3 sets of 15 repetitions. Tennis elbow can benefit from this exercise, which should be performed for eight to twelve weeks.
Wrist raise (palm up).
Right-angle elbow flexion is required. Your palm should be facing up while you hold a small weight in your hand, like a tin of beans. Slowly flex your wrist in your direction. Hold for five seconds, then gradually let go. Try to repeat this 30 times, pausing after every 10 repetitions.
This type of exercise giving out will help you get good use of your elbow and also the whole hands to make a good moves and also reduce pains .
But don't forget to practice with those who don't know about it !
Especially the old age 40, 60 and above 70 years .
If you can not practice with any light weight it will be better for you to do with no weight , because all is called wrist exercise for the elbow .
These tips is brought to you by EdowuFitness,the loving and caring fitness instructor .