Corrective Exercises for managing tendinitis of the elbow – Personal trainer Bella Vista

Corrective Exercises for managing tendinitis of the elbow involves a comprehensive approach to strengthen and balance the muscles around the elbow and throughout the kinetic chain. This can help alleviate stress on the elbow and promote healing. Here are some specific exercises and strategies:

Strengthening and Balancing Exercises:

1. Isometric Holds:
– Wrist Extensors: Hold a light dumbbell in your hand, rest your forearm on a table with your palm facing down, and lift the dumbbell slightly. Hold this position for 10-15 seconds, then relax. Repeat several times.
– Wrist Flexors: Perform the same exercise but with your palm facing up.

2. Eccentric Wrist Exercises:
– Wrist Extensors: Hold a light dumbbell with your palm facing down. Slowly lower the weight for about 3-5 seconds, then use your other hand to help lift it back up. Repeat 10-15 times.
– Wrist Flexors: Perform the same exercise with your palm facing up.

3. Forearm Supination and Pronation:
– Hold a lightweight object, like a hammer, with your elbow bent at 90 degrees. Slowly rotate your forearm so your palm faces up (supination) and then down (pronation). Repeat 10-15 times each direction.

4. Grip Strengthening:
– Finger Extensions: Use a rubber band around your fingers and thumb, then open your fingers against the resistance. Repeat 10-15 times.
– Squeezing Exercises: Use a soft ball or a hand grip strengthener. Squeeze and hold for a few seconds, then release. Repeat 10-15 times.

5. Shoulder and Upper Back Exercises:
– Scapular Retractions: Sit or stand with your back straight. Squeeze your shoulder blades together and hold for 5-10 seconds. Repeat 10-15 times.
– Rotator Cuff Exercises: Use a resistance band for internal and external rotations. Attach the band at elbow height, keep your elbow close to your body, and rotate your arm inward and outward.

Stretching and Mobility:

1. Wrist Flexor Stretch:
– Extend your arm in front of you with your palm facing up. Use your other hand to gently pull your fingers back towards your body until you feel a stretch in your forearm. Hold for 15-30 seconds.

2. Wrist Extensor Stretch:
– Extend your arm in front of you with your palm facing down. Use your other hand to gently pull your fingers towards your body until you feel a stretch in your forearm. Hold for 15-30 seconds.

3. Forearm Massage and Myofascial Release:
– Use a foam roller or massage stick to gently roll out the muscles of your forearm. Focus on tender areas but avoid excessive pressure on the tendon itself.

Functional Movements and Technique Improvement:

1. Activity Modification:
– Assess and modify the way you perform activities that stress the elbow, such as lifting, typing, or playing sports. Focus on using proper technique and ergonomics to reduce strain.

2. Integrated Kinetic Chain Exercises:
– Incorporate exercises that engage multiple muscle groups and promote coordinated movement patterns, such as push-ups, pull-ups, and rows, ensuring they are performed with correct form to avoid overloading the elbow.

Consistency and Progression:

1. Gradual Progression:
– Start with low resistance and gradually increase the intensity and duration of exercises as your strength and tolerance improve.

2. Regular Monitoring:
– Keep track of your symptoms and progress. If you experience increased pain or discomfort, adjust your exercise routine accordingly and consider consulting a healthcare professional.

By focusing on these corrective exercises and strategies, you can help alleviate the symptoms of tendinitis of the elbow and promote long-term healing and prevention.

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