Fist Squeeze
Target Muscle Groups: Hand and forearm muscles.
Starting Position: Use a rolled-up towel, sock, or tennis ball and place it in the palm.
Steps:
- Grip the ball or towel with the fingers to form a fist.
- Squeeze tightly for 10 seconds.
- Repeat this movement nine more times.
Towel Twist
Target Muscle Groups: Forearm and shoulder muscles.
Starting Position: Hold a loosely rolled-up towel lengthways with one hand at each end.
Steps:
- Keep the shoulders relaxed.
- Twist the towel by moving the hands in opposite directions as if wringing out water.
- Repeat this movement nine more times.
- Repeat ten more times, twisting the towel in the reverse direction.
Tennis elbow, or lateral epicondylitis, often results from strained tendons in the forearm, impacting individuals engaged in various activities, not just tennis players. Professions like carpentry, painting, and plumbing pose significant risks due to repetitive gripping and twisting motions. Symptoms, ranging from mild to severe, include pain, tenderness around the elbow, swelling, a burning sensation, and a weakened grip. Continuing the repetitive activity exacerbates the condition. [2] [3]
