Lateral Epicondylitis (Tennis Elbow) Rehab – Ball/Towel Squeezes
Now that we’ve laid the ground work for recovery with our ice massage and bracing techniques, we’re going to move on to the exercise progression for this condition. One of the best exercises to perform after the pain/inflammation of Tennis Elbow has calmed down is a Ball/Towel Squeeze. The idea behind this exercise is to start properly activating the muscle groups that control your grip without placing unnecessary stress upon them. This is a great way to make a foundation of strength training/neuromuscular control that we will later build upon!
To perform this exercise you should:
1. Find a ball that fills your hand or roll up a towel so that your hand is in a half-fist position (fingers and thumb slightly flexed)
2. Simply perform a sustained squeeze for 3-5 seconds at a time before you release your grip
3. Do not squeeze as hard as you can as this is more about proper activation of the muscle groupings rather than strength training through isometrics
4. This can be done throughout the work/school day to start retraining the control of your forearm muscle groups
Tune in tomorrow to learn the next exercise in our rehab progression for Tennis Elbow!
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