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2 stretches to relieve tennis elbow pain

Information provided on the blog is for educational purposes only and is not intended to diagnose or offer treatment plans.

Modified Transcript:

Hi! My name is Brian Bear. I’m an orthopedic surgeon specializing in shoulder, elbow, and hand surgery.

One of the most common conditions I treat is tennis elbow or lateral epicondylitis.

I’m going to demonstrate today some very easy home exercises that anybody can do to help alleviate and rid yourself of this painful condition.

One of the first things you can do is a simple stretching exercise. You put your affected arm in front of you, taking your good hand and stretching your wrist down and holding it there for about ten seconds, and then go in the opposite direction, stretching your wrist up/extending your wrist and holding it for ten seconds.

Do that for a total of three minutes, stretching it down and up. If you do that three times a day, that will help.

Another thing I’ve found quite helpful is eccentric strengthening exercises–or strengthening your muscle while it’s lengthening.

You can use a flex bar for this. A flex bar comes in different colors and different tensions/strengths.

Hold the flex bar with the affected hand straight out in front of you. Place your good hand on top and twist the flex bar down until your hands and arms are parallel with the floor. Then, allow the tension of the bar to gently rotate your hand until the bar is straight again. Then twist and release again.

Do that four times a day for twenty repetitions each time.

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Brian Bear, MD

Dr. Bear is a fellowship-trained orthopedic surgeon specializing in upper extremity for OrthoIllinois. He's also a father and husband, and in his spare time, he enjoys being active and fishing.

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