How To Ease Tennis Elbow With Yoga?

Tennis elbow is usually occurred due to repetitive movement, overuse and injury of the hand. In this condition you feel pain and there will be seen some amount of swelling on the outer side of the elbow. Though it is found in case of sports persons, but it can also affect people who do too much hand movements during their regular work. There are so many yoga exercises which can help in easing both the inflammation, and the pain. Practice the following yoga at home which will not only build muscle strength, but also check the problem from happening in future.

1. Extended Triangle Pose

Stand straight with hands at the sides and keep your feet apart at hip width distance. Breathe gently and slowly increase the distance between your feet up to 4 to 5 feet wide. Then slowly revolve the right foot outwards and turn your left foot slightly inwards.
Raise your hands to both the sides at shoulder height and extend outwards. Now bring down the right hand towards the right ankle and try to place the fingertips on the floor, just at the back of the ankle. Lift your left arm upwards and extend it as much as you can. Turn your face towards the left arm and stay in this pose for a minute.
Gently come to the starting position and do it again in the other side. Always try to stretch enough so that you can feel the pull on the elbow. The extended triangle yoga pose helps in stretching the elbows and wrists and as a result your pain slowly decreases.

2. Cow Face Pose

Sit down on the floor with stretching the legs to the front and keep your arms at the sides. Bend your knees and keep the soles of your feet flat on the floor. Put your left foot under the right knee and move it towards the right hip. Now your right knee is on the left knee and move the right foot towards the outside of the left hip. Try to sit comfortably with balancing your weight uniformly.
Then stretch your left hand towards backside, bend it at the elbow and move it towards the spine. Now bring the right hand to the spine from the upper side and extend the right palm till it reaches near the centre of the spine and try to touch the fingers of left hand and stay in this position for few minutes. Always breathe gently during this yoga. Slowly release your legs and hands. Take some rest and after some time do it again.
As you practice this yoga exercise, you can feel the stretch on the arms, wrists and elbows and as a result the circulation of oxygen to the elbow is increased. So that the muscles around the elbow get strengthened and the pain decreases.

3. Half Cobra Yoga Pose

Lie down on the ground on your tummy and put your hands on both the sides with keeping the palms on the floor. Press your feet and legs together, breathe in and then raise your upper body slowly. During raising the upper body press your palms on the ground and straighten your hands at elbow. Stay in this position for few minutes with breathing gently.
Come back to the initial position and take rest for a few seconds and do once again. Regular practice of this yoga exercise can help in decreasing tennis elbow.

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Yoga and tennis elbow

Yoga for tennis elbow
yoga for tennis elbow pain