Скачать или смотреть Tennis Elbow (कोहनी दर्द) treatment ।Home exercises

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This video explains how to treat Tennis Elbow (Lateral Epicondylitis) at home with various exercises (0:00). The presenter recommends having a few items on hand for these exercises: a smiley ball, a rubber band, a small towel, a dumbbell (or a 1-liter bottle), and a gripper (0:18-0:37).

Here's a breakdown of the exercises and their benefits:

Stretching (0:43-1:18): Perform two types of stretches, holding each for 10 seconds and repeating two to three times.
Smiley Ball Squeeze (1:20-1:49): Squeeze the ball for 5-10 seconds and repeat until your hand feels tired. This strengthens the forearm muscles.
Gripper Exercise (1:51-2:49): Use a gripper to push and count repetitions. Aim for three sets of 10-12 repetitions. This specifically targets grip strength.
Dumbbell/Bottle Exercises (2:50-3:48): Sit at a corner of a table or bed, holding a dumbbell or bottle. Perform wrist extensions (3:06-3:22) and radial/ulnar deviation (3:25-3:42). Do three sets of 10-12 repetitions, starting with two sets if you're new to it.
Rubber Band Finger Exercises (3:51-4:19): Place a rubber band around your fingers and spread them apart, focusing on strengthening small muscles.
Towel Squeeze (4:37-4:57): Roll a towel and squeeze it as if wringing out water, then reverse the motion. This also helps strengthen forearm muscles.

The video emphasizes that these exercises aim to strengthen the muscles (4:57), which helps prevent micro-tears, a common cause of tennis elbow pain (5:00-5:14). It also suggests using a tennis elbow band (5:33) for support, especially for those whose daily activities (like writing, typing, or playing sports) contribute to overuse (5:18-5:32). The creator encourages viewers to like, share, and subscribe to help spread this information to those who cannot afford physiotherapy (5:48-6:19).