Tennis elbow is a painful injury caused due to tiny tears in the tendons that get inflamed by stress and strain on the tendons that connect the muscles to the bone at the elbow.
Try these simple and easy yoga poses for fast recovery and immediate reduction in pain and inflammation:
1. Mountain Pose
It reduces the tension and improves the flexibility of your forearm muscles and tendons.
Steps to it: Standing tall while keeping your feet flat and heels slightly apart, interlocking your fingers and distributing your weight evenly on both the feet while extending your arms and your shoulder blades and arching them slightly towards the back. Keep them stretched out while slowly releasing them and slowly bringing them behind your torso. Hold this pose for 30 to 60 seconds.
2. Finger to wrist body posture
This pose strengthens the wrist and the elbow directly.
Steps: Sit on the floor calmly and keep your left palm stretched out with your right hand holding the other as pressure is exerted opening the part of the shoulder and chest.
3. Half Cobra Pose
This pose strengthens the arms, shoulders and the back and increases flexibility.
Steps: Lie down on the floor on your belly and keep your feet and legs pressed together firmly on the ground. Place your arms on your sides with the palms firmly pressed on the floor. Start lifting your upper body and hold the pose for 15 to 30 seconds while inhaling gently. Release with an exhalation.
4. Wrist Turn
Wrist turns or curls are extremely helpful in reducing tennis elbow pain and reducing inflammation as they work on forearm muscles and the tendons.
Steps: Bend your left elbow at 90 degrees with your palm facing upwards then slowly turn your wrist towards the right and let your palm face downwards. Hold this pose for 5 seconds and slowly release. Do this 10 times and repeat the above steps with your right hand.
Stretching with these amazing yoga poses can help ease the pain and reduce the stiffness that tennis elbow brings but for which you have to be careful with. Heavy exercises and anything that involves bearing weight can cause severe damage to your elbows.
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