Can Yoga Help With My Tennis Elbow?
Practicing yoga for tennis elbow is an effective, gentle way to loosen tight muscles. In addition, regular long term practice allows patients to enjoy physical activity without using an
elbow strap or feeling elbow pain. Lateral epicondylitis is a joint condition and is often referred to tennis elbow. However, this condition does not happen only to those who play tennis. The pain, swelling, and loss of functionality caused by tennis elbow decrease the ability to enjoy many activities. Often, patients seek to relieve pain with pain medications and elbow braces. While these methods are effective at relieving symptoms, the effect is temporary. The best way to combat the discomfort of tennis elbow is to strengthen and stretch the muscles that support the affected tendon.
Using Yoga Poses for Tennis Elbow Pain
Mountain Pose
This simple stretch loosens up tight arm and shoulder muscles, so you can move without pain or tennis elbow support. First, stand tall. Next, raise both arms in front of you. Your hands should be about as high as your shoulders. Interlock your fingers. Then, turn your wrists so that the palms are facing outward. Straighten your arms. Feel the stretch from your fingertips to your shoulder. Hold the stretch for 30 to 60 seconds.
Planks
Planks are a common fitness move. However, when doing yoga for tennis elbow, planks strengthen the arm muscles that support the elbow. This move is simple and highly adaptable. Start on the floor on your hands and knees. Next, place both hands on the floor in front of you. Then, lean your weight forward so your shoulders, arms, and hands support your body. Use your knees to support the lower body. For more challenge, raise your lower body so that your hands and toes hold all of your weight. Hold for 15 to 60 seconds. If this stretch is too intense, try it from a standing position. First, stand about 12 to 18 inches away from the wall. Next, lean your upper body forward so your hands rest on the wall. Then, try to push the wall away from you.
Cobra
Add this move to your yoga for tennis elbow routine to reduce tension in your entire upper body. First, lie face down on the floor. Next, place your hands directly under your chest with the palms facing downward. Starting at the head, roll your body backward as though trying to look behind yourself. Keep your legs and hips grounded to the floor throughout the move. Extend your arms as you push your upper body away from the floor. Feel the stretch in your neck, chest, shoulders, and arms. Keep your breathing steady and hold this yoga pose for up to 1 minute.
Tips and Precautions
Whether you’re a tennis player, pickleball player, golfer, gardener, manual laborer or a serial typist, this yoga for tennis elbow routine will reduce your pain and strengthen your muscles. However, keep these safety tips in mind to reduce the chance of injury.
- If you feel increased pain or discomfort during the stretch, stop immediately or readjust the pose.
- Start off slowly with shorter holds. Then, increase your time as your flexibility builds.
- If you don’t exercise frequently, try some light cardio before your yoga for tennis elbow to increase blood flow and accelerate healing.
- Do your yoga for tennis elbow routine regularly for best results.
- Most importantly, add a seven-step exercise regimen into your treatment plan to stop recurring tennis elbow pain once and for all.
The discomfort of tennis elbow doesn’t have to stop you from enjoying the active lifestyle you desire. Using these yoga exercises for tennis elbow could relieve pain without medication. It could also ease the pain in your elbow area and weight-bearing joints such as your knees, hips and ankles.
