Known as the Super 7, these seven tennis elbow exercises are collectively used as part of an overall treatment plan for physical injury to the elbow. Usually, the Super 7 tennis elbow treatment plan reduces pain felt in the elbow after spending 4-6 weeks regularly performing each exercise as prescribed. Every position must be maintained for 15 seconds, and each exercise should be performed in 2-3 sets. In order to get the maximum benefit from this treatment plan, the Super 7 elbow exercises need to be done five times daily.
Every exercise in this regimen is designed to stretch, strengthen or relax a specific set of muscles. This treatment plan is ideal for the rehabilitation or prevention tennis elbow, making it beneficial for people who repeatedly lift or move at the elbow during work or while playing sports.
The first stretch loosens the wrist extensors, which are responsible for extending the wrist. During the first exercise, fully stretch the arm. While the arm is stretched, push the palm downward until the stretch is felt within the forearm.
The second stretch involves stretching the wrist flexors, which flex the wrist. Start by completely straightening the arm with the palms facing upward. Then, like exercise number one, push the palm downward.
It is important to perform each of the muscle building instructions twice daily after doing both stretches in step one and step two. The proper way to complete the building exercises in step three to step six is by sitting on a hard seat. The affected elbow should be placed on a the edge of flat surface while the wrist hangs. A can of vegetables or object of a similar weight will be needed. The following four steps should be repeated about 80 times total in two different instances. However, be careful not to overdo the exercises, which can exacerbate the injury.
The first building exercise helps the wrist extensors. Start by making the palm point downward while holding the weighted object. Lift the wrist to pull the object back. Keep this lift steady for two seconds before lowering the weight.
This exercise concentrates on the wrist flexors. Face the palm upward, and hold the weight. Lift the wrist, and keep this movement steady for two seconds before carefully lowering the wrist.
During this exercise, the wrist deviators are strengthened. Make a thumbs up while holding the weight. Then, move only the wrist upward and downward.
The final exercise focuses on the wrist supinators and wrist pronators. Just as in exercise five, make a thumbs up while holding the weight. Turn the wrist in each direction as much as it can be turned without hurting. Hold each turn for two seconds. Only repeat this exercise until it becomes too painful, up to a maximum of 50 times.
Last on the list is a massage. The sore area should be rubbed for five minutes by applying firm pressure with two fingers.
Sometimes, a certain exercise may worsen the pain. If this happens, immediately call a physical therapist or doctor.