Yoga for tennis elbow: 9 must-try poses to ease the discomfort | XpertsReviews.com

Unlike his name, Tennis Elbow is not only limited to tennis players. This painful and frustrating affection can be caused by the overuse of your forearm muscles. Although rest and ice are your safest recovery options, have you tried to practice certain yoga poses for tennis elbow? Yes, it is true that soft and targeted poses can strengthen the muscles of the forearm, increase blood circulation and reduce inflammation. Regular practice can lead to greater amplitude of motion, better stability and considerable reduction in pain. Here are some of the most important yoga poses to approach discomfort and limitations associated with this condition.

What is a tennis elbow?

Tennis elbow, also known as lateral epicondylitis, is a painful affection that affects the outdoor zone of the elbow. The output of the muscles and tendons of your forearm causes inflammation and minor tears in the tissues, as shown in a study published by Statpearls. Although it is generally associated with tennis, activities such as painting, gardening and even shot can help it develop. Typical symptoms include pain outside the elbow, touch pain and weakness of adhesion. However, the practice of yoga for tennis elbow can help alleviate discomfort.

Yoga for tennis elbow: can it help?

Yes, there are many useful yoga poses for the tennis elbow that you can try for immediate relief. Sweet stretching and reinforcement of poses increase the flexibility and amplitude of movements in wrists and forearms, reducing rigidity and pain, as evidenced by a study published by the journal Informed health organization. Yoga also increases blood flow to the weakened area, which promotes healing and reduces inflammation. Yoga stabilizes the elbow joint and prevents future strain by strengthening the muscles that surround it. In addition, the deep breathing techniques used in yoga poses for the relief of tennis elbow pain can help reduce stress and promote relaxation, which can help pain management.

Yoga for tennis elbow: 9 essential poses

Here are some easy and efficient yoga poses for the tennis elbow you can try, as recommended by the Yoga Saurabh Bothra expert.

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

• Start on your hands and knees, your wrists directly under your shoulders and your knees under your hips.
• Inspire, place your belly towards the floor, lift your chest and look up (cow installation).
• Exhale, around your spine upwards and enter your chin on your chest (cat installation).
• Repeat 5 to 10 times, coordinating your breath with the movement.

2. Dog oriented down (Adho Mukha Svanasana)

• Start on your hands and knees.
• Exhale, lift your hips from top to back, forming an inverted V shape with your body.
• Firmly press your hands and feet in the ground.
• Stay for 30 seconds at 1 minute.

3. Pose of Eagle (Garudasana)

• Stand up, feet with hip width.
• Lightly fold your knees and cross your right leg on your left, hanging your right foot around your left calf.
• Cross your right arm on your left, by folding your elbows and gathering your palms.
• Keep for 30 seconds, then change the sides.

4. Laying the cow’s face (Gomukhasana)

• Sit on the floor, your legs crossed.
• Fold your right arm to the elbow and bring your hand to your back, palm inward.
• Fold your left arm at the elbow and bring your hand to your back, palm face to the outside.
• Try to shake your hands together.
• Keep for 30 seconds, then change the sides.

5. Prayer twist (Variation Paschimottanasana)

• Sit on the ground your legs extended in front of you.
• Inspire, lift your arms over your head.
• Exhale, bend in front of your hips, reaching your toes.
• Gently turn your chest to the right, bringing your right hand outside your left leg.
• Keep for 30 seconds, then change the sides.

6. Pose of triangle (trikonasana)

• Get your feet apart, arms spreading on the sides.
• Turn your right foot to 90 degrees and your left foot slightly inward.
• Exhale, fold to the right, placing your right hand on your right leg or on the ground.
• Extend your left arm to the ceiling.
• Keep for 30 seconds, then change the sides.

7. Warrior II poses (Virabhadrasana II)

• Get your feet apart, arms spreading on the sides.
• Turn your right foot to 90 degrees and your left foot slightly inward.
• Fold your right knee, bringing your thigh parallel to the ground.
• Extend your arms parallel to the ground, the palms oriented downwards.
• Keep for 30 seconds, then change the sides.

8. Extended side angle installation (Utthita parsvakonasana)

• Start in Warrior II poses.
• Place your right forearm on your right thigh.
• Extend your left arm to the ceiling.
• Keep for 30 seconds, then change the sides.

9. Supported shoulder support (Salamba sarvangasana)

• Lie on your back with your folded knees.
• Place your hands on the lower back to support.
• Lift your hips and legs to the ceiling.
• Support your lower back with your hands.
• Stay for 30 seconds at 1 minute.

Things to keep in mind while doing yoga for tennis elbow

• Before starting any new exercise program, it is essential to consult a doctor or physiotherapist, especially if you have underlying health problems.
• If you feel pain, stop the installation immediately and rest.
• Make a soft warm -up, such as light cardio or dynamic stretching, before practicing yoga.
• Once your yoga poses, do soft stretching and deep breathing exercises to cool.

Remember that consistency is the key. Practice these poses regularly to take advantage of the total Yoga advantages for the relief of the tennis elbow.

Non-liability clause: At Health Sots, we are committed to providing precise, reliable and authentic information to support your health and well-being. However, the content of this website is intended only for information purposes and should not be considered as a substitute for professional medical advice, diagnosis or treatment. Always consult a qualified health care provider for personalized advice regarding your medical condition or your specific concerns. Learn more

Learn more