DO NOT ignore the PAIN! Relieve Tennis Elbow Pain with these 5 MOVES in 7 DAYS!
Tennis elbow, also known as lateral epicondylitis, is a type of tendinitis where the tendons in the elbow are overloaded and swollen, usually by repetitive motions of the wrist and arm. This leads to inflammation and pain, typically felt in the extensor tendons of the forearm and the muscles which are connected to the outside of the elbow. Likewise, pain can be felt in the forearm and wrist as well.
What are the CAUSES?
Generally, Tennis Elbow pain is caused by overuse and strain injury in the forearm muscles and over-extension of the tendon, leading to repeated contraction of the forearm muscles. These repetitive motions and overloading of the tissues may result in a series of tiny tears in the tendons that attach the forearm muscles to the bony prominence outside of the elbow.
Some examples of sports/ activities done in repetitive motions are –
- Racket Sports or Golf
- Use of tools such as screwdrivers, spanners, and mallets
- Cutting up ingredients, for cooking
- Use of mouse for computer work
What are the SYMPTOMS?
Some of the symptoms are pain and weakness when –
- Shaking hands
- Gripping of any object, such as holding a cup or plate or turning a door-knob
Having to go through these symptoms daily, one eventually ends up in frustration as the ability to move around to get things done is greatly slowed down, productivity is largely reduced and many have to give up on their favorite sports/ activities as well.
Fortunately, most of the above symptoms do usually improve with rest. However, most of us find it challenging to completely stop our daily activities or play our favorite sport. So while rest is useful as it can help settle the pain, returning to activity is often painful again because rest does absolutely nothing to strengthen the tendon. Therefore, most people suffer from reoccurrence of pain in the elbow, and in long run, it may start to affect the shoulder as well.
And the only way to enjoy long-term relief is to strengthen the extensor tendon of the forearm, to make it thicker, stronger, and more elastic so that it can bear more load/weight without tearing.
With these 5 simple Yoga Moves, we will be focusing on stretching and improving the strength of the muscles and tendons mentioned above and therefore, alleviating all the symptoms once and for all.
And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY MINIMISED.
MOVE #1 (Wringing the Towel/ Strap)
Sit up tall, with both your hands extended in front, holding on to each end of the towel/ strap, at shoulders width apart. Keep the shoulders relaxed. Inhale and as you exhale, twist the towel by moving the hands in opposite directions as if wringing out water. Repeat 10 times.
MOVE #2 (Pull your fingers back)
Sit tall with your right hand extended out, with the palms faced down. With an inhale and exhale, with your opposite hand, draw your fingers toward you and press through the top of your hand. Hold the stretch for 10 counts. Repeat on the left hand.
MOVE #3 (Cat & Cow on forearms supported with blocks)
Place a pair of blocks at shoulder widths apart and place both forearms on the blocks, with the fists clenched. With the forearms gently pressed onto the block, inhale and exhale, perform a cow stretch with the neck and lower back extended (photo on the left), and hold the stretch for 10 counts. On the next inhale and exhale, pressed the forearms onto the blocks to perform the cat stretch with the spine rounded/ protracted and the chin dropped to the chest. Hold the stretch for 10 counts.
MOVE #4 (Send palms back and front)
Sit tall with the arms extended sideways, horizontal to the shoulders. With an inhale and exhale, flex the wrist inwards (towards the forearms) and hold the stretch for 10 counts. On the next inhale and exhale, extend the wrist onwards (away from the forearms) and hold the stretch for 10 counts.
MOVE #5 (Dolphin plank while holding the blocks)
Place a block horizontally and use both your hands to hold on to the side of the blocks and hug the elbows towards the center and press the side of the hands into the mat. With an inhale and exhale, lift the knees off the mat and walk the feet back so that the hips are more and less parallel to the floor. Hold the pose for 5-10 counts. Repeat 2-3 more times.
In addition to what was mentioned above, this very common condition can be improved, simply by making a few modifications to your lifestyle. One can apply an ice pack, heat pack, or hot water bottle on the affected area to soothe the pain
We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain. With the practice of mindful breathing and synchronization of the breath with these movements, WE ASSURE YOU that you will feel relief soon.
GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.
We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR DISCOMFORT!