Hey everybody it’s Doctor Jo and super
Bear. We’re going to show you some stretches and exercises for lateral
epicondylitis and what’s that bear? Tennis elbow! Let’s get started. So while bears out
save any cat stuck in a tree, we’re going to go ahead and get started. Lateral epicondylitis is the muscles on
the outside of the elbow, the epicondyle there, and they come all the way down
into the wrist. Those are the extensors of the wrist. So a lot of the range of
motion exercises are actually at the wrist even a lot of your times the pain
is up here. So that’s that’s why we’re kind of doing both these areas. So let’s
start off with some rest range of motion just to get it going. You can prop it up on a table if you
want to you and just let your wrist hang off, I’m gonna do it in the air, but if
that’s uncomfortable you can just prop it up on your leg if you’re not by a
table. So just to start off with make a fist with your hand and go down and up.
Just nice gentle movement this is just to get the muscles warmed up everything
kind of moving a little bit. When you go down, you’re going to feel that stretch
and when you come up you’re working those muscles, so it might be a little
bit painful if it is, don’t feel like you have to go very far, you’re just kind of
getting everything loosened up. So once you do about 10 of those, then go ahead
and turn your hand over and you’re going to do a radial and ulnar deviation. So
that’s just going up and down now. So again you know not extreme movements it’s
really just to get all those muscles around the wrist and elbow warmed up and
getting them loosen up a little bit. So again just
start off with about 10 of those. Then you’re going to go into supination
pronation movement. You really just want to move at your elbow down, not really
your shoulder, so it’s not this movement. So keep your elbow by your side that
will help just move here so just going palm up supination, palm down pronation. And again don’t feel
like you have to force it this is just getting everything nice and loosen up. So about 10 of those as well. Then you’re
going to take a small little weight you can use a suit can or vegetable can. At
one point I think this was corn, I don’t know what it is now might just
be mush, but just kind of take it in your hand. And again if you want to prop it up
on something you might want to go ahead especially since you have a weight, I’m
just holding it up so you can see it. And then you’re going to go back into that
flexion/extension again. So just going down very slowly and then coming back up
very slowly. So you’re working those muscles on that outside area there up
to that lateral epicondyle. Go nice and slow don’t let that weight just drop
back down. You can also do this with a resistive
band if you want to, but again make sure it’s nice and control while you’re doing
it. So just starting off with 10, if you get up to 20 to 25 and it’s super easy
then you can go to a little bit heavier weight. Then the next one, if you have a
hammer or anything that’s a little bit top-heavy, the reason you want to use
something that’s slightly top-heavy is you’re going to go back into that
supination/pronation, but one is heavier on top, it gives that extra little stretch at
the end there because that way is pushing it and making it a go just a
little bit further and the same back this way. So this is gonna not only be an
exercise because you’re continuously moving but it’s just going to give that
little bit of overpressure to give you that extra stretch at the end. So
depending on how top-heavy your hammer is, you might want to just start off with
five of these. If it’s a small hammer like this, you can go up to 10. But just
kind of a continuous back and forth if you want to get a little extra stretch
you can hold it there for about three to five seconds and then come back over.
Then going into stretching it out, put your arms straight out and the muscles
on the outside here get stretched if your wrist goes down. Now if my fingers are
straight, that’s not quite as much of a stretch, but if I if I get to here and
it’s a good stretch then that’s fine then you’re just going to hold it for 30
seconds. If you get here like that’s not quite enough stretch, then curl and make
a fist because those muscles go up and over so when you curl your fingers that
gives you more of a stretch. So then just giving a little bit of pressure with the
other hand and then holding that for 30 seconds and do that three times. Then the
last exercise, just take a towel roll it up, and then you’re just going to do a
twisting motion. So start you can start this way and come up, which won’t be
quite as much resistance you’re twisting, or you can twist it this way and you’re
coming back down. But you’re just twisting the towel up and down to get a
little bit of a workout of those muscles. Nice and slow and controlled. There are
some therapy pieces of equipment that’s a little kind of rod and it gives a lot
in it and you can get an extra workout with that, but a towel works pretty good
if you don’t want to spend any extra money, but if you have some money you
want to spend they work really really well. You can get those from theraband or other products stores like that so just 10 or so and then work your way
up from there. So there you have it those were your stretches and exercises for
lateral epicondylitis. I know it tennis elbow. You ready go play with your
tennis ball? If you have any questions leave in the comment section. I know! If you’d like to check out some
other videos, go to AskDoctorJo.com and remember, Be safe, Bear will come and help you out, have
fun, and I hope you feel better soon.