OOPS REHABILITATION
ELBOW - STRONG

TAPE & STRETCHING 

Perform exercises and daily activities to discomfort only
Tennis Elbow Strapping

A tennis elbow is pain on the outside of the elbow and forearm from gripping actions.
Strap to return to work and play with a tennis elbow. Place a 2 cm wide piece of sport tape firmly around the upper forearm about one cm below the site of pain.
Alternately, you can buy a Tennis elbow support through a Physiotherapist or a Pharmacist.
Only return to activity within pain limits e.g discomfort only. Rest when the ache increases.
Wrist Extensor Muscle Stretch

Sit with arm held straight and turned inward as far as can. Make a gentle fist, bend wrist as far as discomfort.
Hold 20 seconds.
Repeat 5x, twice daily
Wrist Flexor Muscle Stretch

Sit with arm hanging straight and turned outward as far as can. Pull fingers and wrist back until discomfort.
Hold 20 seconds.
Repeat 5x, twice daily. 

STRETCHING & STRENGTHENING

Perform exercises to moderate discomfort. 
Flexion & Extension Stretching

Either in sitting or standing, bend elbow up until discomfort. Hold 10 seconds.
Then lower & straighten to discomfort. Hold 10 seconds.
Repeat 10x, every two hours. 
Supination Pronation Stretching

With elbow bent at right angle, turn hand up and over until discomfort. Hold 10 seconds.
Then turn hand down until discomfort. Hold 10 seconds,
Repeat 10x every two hours. 
Bicep Strengthening

Hold 2kg weight in hand with elbow resting on table or own knee. Lift weight slowly toward shoulder as far as can. Lower. Repeat 10x.
Rest 1 minute.
Repeat 3 sets. 
Tricep Strengthening.

Hold 1kg weight in hand. Straighten arm as far as it will, by side and raise arm straight backward as far as can without bending body. Lower. Repeat 10x.
Rest 1 minute.
Repeat 3 sets. 

ONCE YOU CAN PERFORM THE STRONG EXERCISES YOU CAN BEGIN RE-TRAINING FOR WORK PROGRAM.
AFTER PERFORMING THESE EXERCISES FOR ONE MONTH, IF YOU CONTINUE HAVING PAIN OR STIFFNESS, YOU ARE ADVISED TO SEEK ADVISE FROM A PHYSIOTHERAPIST OR A DOCTOR.

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