This site is helpful for both Physiotherapy students and Patients. This site contains physiotherapy diseases, management, treatment, details of physiotherapy equipments, rehabilitation, exercise technique, self exercise technique, manipulation, news, physiotherapy education etc.

15 April 2009

Self Rehabilitation Exercises for 'Golfer Elbow'


Wrist stretching exercise:

You may do stretching exercises 1 through 3 right away. You may do strengthening exercises 4 through 6 when stretching is nearly painless.

Wrist range of motionexercise:

Bend your wrist forward and backward as far as you can. Do this 10 times. Do 3 sets.

Forearm range of motion exercise:

With your elbow at your side and bent 90 degrees, bring your palm facing up and hold for 5 seconds. Slowly turn your palm facing down and hold for 5 seconds. Repeat this 10 times. Do 3 sets. Make sure you keep your elbow bent at 90 degrees throughout this exercise.

Elbow range of motion:

Gently bring your palm up toward your shoulder and bend your elbow as far as you can and then straighten your elbow out as far as you can 10 times. Do 3 sets.

Wrist strengthening exercise:

Wrist flexion:

Hold a soup can or hammer handle with your palm up. Slowly bend your wrist up. Slowly lower the weight and return to the starting position. Repeat this 10 times. Do 3 sets. Gradually increase the weight of the can you are holding.

Wrist extension:

Hold a soup can or hammer handle with the palm down. Gently bend your wrist up. Slowly lower the weight and return to the starting position. Repeat this 10 times. Do 3 sets. Gradually increase the weight of the can you are holding.

Wrist radial deviation strengthening:

With your wrist in the sideways position and your thumb up, hold a can of soup or hammer handle. Gently bend your wrist up with your thumb reaching towards the ceiling. Slowly lower to the starting position. Do not move your forearm throughout this exercise. Repeat 10 times. Do 3 sets.

Pronation and supination strengthening:

Hold a soup can or hammer handle, with your elbow bent 90 degrees. Slowly rotate your hand with palm upward and then palm down. Repeat this 10 times. Do 3 sets.

Elbow flexion and extension:

Hold a can of soup with your palm face up. Slowly bend your elbow so that your hand is approaching your shoulder and then lower it down slowly so your elbow is completely straight. Repeat this 10 times. Do 3 sets. Slowly increase the weight are using.

4 comments:

  1. physiotherapy is good but make sure you choose good physiotherapist
    physio clinic singapore

    ReplyDelete
  2. Hi, your Physiotherapy Fitness Beauty technique is really good.It is very follow able.
    I will follow your technique. Physio on Queens Rd

    ReplyDelete
  3. physiotherapy is must important fro life you can learning for physiotherapy best college in Bangalore.Best Physiotherapy Colleges in Bangalore | Physiotherapy Colleges in Bangalore

    ReplyDelete
  4. Everyone can benefit from Physiotherapy whether you are living with a chronic illness, recovering from a work injury or suffering after that weekend hockey game. Physiotherapy benefits include decreasing pain, improving joint mobility, increasing strength and maximising the functional independence.

    Physiotherapy in Melbourne

    ReplyDelete

Powered By Blogger

My Blog List

which American Idol contestants are searched for the most

Find a new thing

physiotherapy, physical therapy, physiotherapist, physicaltherapist, physiotherapy of bangladesh,pain, pain treatment, pain mangement, exercise therapy, electrotherapy, seff management of pain, back pain, neck pain, headach, hydrotherapy, sex with pain.
Submit your website to 20 Search Engines - FREE with ineedhits!
Free Traffic Tools!