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Exercises for Elbow Tendonitis

author image Maggie Lynn
Maggie Lynn has been writing about education, parenting and health topics since 2005, in addition to being an educator. She holds a Master of Science in child and family studies.
Exercises for Elbow Tendonitis
Elbow tendonitis is a common injury for tennis players. Photo Credit tennis balls image by timur1970 from <a href="http://www.fotolia.com">Fotolia.com</a>

Elbow tendonitis, also known as tennis or golfer's elbow, is the inflammation and injury of tendons attached to the elbow. Exercise to stretch and strengthen your arm muscles, particularly those in the forearm, to help reduce your risk of chronic elbow tendonitis. Only attempt these exercises after any inflammation in the elbow has subsided and only under the direction of a doctor.

Elbow Bends

Stand or sit and relax your arms comfortably by your side. Face your palm forward and bed your injured elbow until your finger tips touch your corresponding shoulder. If you feel pain, just bend your elbow as far as it will go. Return your arm to the starting position and repeat.

Forearm Rotation

Sit in a chair in front of a table or flat surface pulled up close to you. Bend your injured elbow and rest it on the table. Face your palm down. Rotate the palm so it faces up towards the sky. Rotate it again so it faces down and repeat

Finger Extensions

Hold up your injured arm so your finger tips are pointing towards the sky. Place a rubber band around your finger tips and thumb. Make sure the rubber band fits firmly but is not too tight. Slowly spread your fingers and thumb apart and bring them back together about 50 times.

Bicep Curls

Hold a weight, or dumbbell, in your injured hand. Only use about 2 lb. weights, don't exceed 5 to 10 pounds, and make sure you aren't overexerting your elbow. Place your uninjured hand underneath your injured arm for support. Bend your elbow as far as possible, so that the weight touches your shoulder. Slowly, extend your injured arm fully. Repeat the motion about 30 times.

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