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OK. I will try to describe them. I have to correct myself first. You have to do this two times a day. 15 times, 3 reps each exercise. Use a table for both.
Use so much weight that you feel it in the muscles afterward. Go down slowly like in the pics. If its very painful you have to reduce weight.
Use your other arm to lift up the dumbbell after last pic on both exercises. Hope it helps
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I did try these exercises before. They can help strengthening your elbow and related muscles so it lessens the chance of getting tennis elbow. BUT it doesn't cure your pain. The pain can be cured mostly by resting so that the tear/damage to the tendon (ask your doctors) can heal. You still need to exercise a bit but should not play TT too much because it only makes the pain worse and longer to heal. Many people make mistakes for playing over and over and think these exercises can help only to make the pain more terrible. It of course will help if you play less frequently along with exercising, but takes much longer to heal compared to if you rest completely.
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