Tennis Elbow Yoga: 9 Must-see poses to relieve discomfort

Contrary to its name, tennis elbows are not just limited to tennis players. This painful and irritating condition can be brought about by excessive use of the forearm muscles. Rest and ice are your safest recovery options, but have you tried practicing some tennis elbow yoga poses? Yes, it is true that gentle target poses can strengthen the forearm muscles, increase blood flow and reduce inflammation. Regular practice can result in a wider range of movement, improved stability, and a significant reduction in pain. Below are some of the most important yoga poses to deal with the discomfort and limitations associated with this condition.

What is a tennis elbow?

Tennis elbow, also known as lateral epicondylitis, is a painful condition that affects the lateral area of ​​the elbow. Overuse of forearm muscles and tendons causes tissue inflammation and minor tears, as seen in a study published by Statpearls. It is usually associated with tennis, but activities such as painting, gardening, and input help to expand. Typical symptoms include pain on the outside of the elbow, touching pain, and hair loss. However, practicing tennis elbow yoga may help relieve discomfort.

Tennis Elbow Yoga: Does it help?

Yes, there are plenty of useful yoga poses on the elbows for tennis, so you can feel at ease right away. Gentle stretching and reinforced poses increase wrist and forearm flexibility and range of motion, reducing stiffness and pain, as seen in a study published by the health agency that provided the journal’s information. Yoga also increases blood flow to weak areas that promote healing and reduce inflammation. Yoga stabilizes the elbow joint and prevents future tension by strengthening the surrounding muscles. Additionally, deep breathing techniques used in yoga poses for the relief of elbow pain in tennis help to reduce stress, promote relaxation and help manage pain.

Tennis Elbow Yoga: 9 Must-see poses

As recommended by yoga expert Saurabh Bothra, here are some easy and effective tennis elbow yoga poses you can try.

1. Cat’s Cow Pose (Marjaryasana-Bitilasana)

• Start with your wrists just below your hands, knees, and shoulders, and from your knees below your hips.
• Inhale, drop your belly towards the floor, lift your chest, and turn your gaze up (cow pose).
• Exhale, turn your spine upwards and push your chin into your chest (cat pose).
• Repeat 5-10 times and adjust your breath with movement.

2. Downward facing dog (Adho MukhaSvanasana)

• Start with your hands and knees.
• Exhale, lift your hips and your back, forming an inverted V shape with your body.
• Push your hands and feet firmly into the ground.
• Hold for 30 seconds to 1 minute.

3. Eagle Pose (Gardasana)

• He is tall and stands with his legs hips apart.
• Bend your knees slightly, bend your right foot to the left, and connect your left foot to the left calf.
• Cross your right arm to the left and bend your elbows to hold your palms together.
• Hold for 30 seconds, then switch sides.

4. Cow face pose (gumohasana)

• Sit on the floor with your legs crossed.
• Bend your right arm with your elbow and bend your palm with your back.
• Bend your left arm with your elbow and bring your hand with your palm facing outwards towards your back.
• Try holding your hands together.
• Hold for 30 seconds, then switch sides.

5. The twist of prayer (variation of Pasimotanasana)

• Sit on the floor with your legs stretched forward.
• Inhale and raise your arms above your head.
• Exhale, bend forward from your hips and reach towards your toes.
• Gently twist your torso to the right and bring your right hand to the outside of your left foot.
• Hold for 30 seconds, then switch sides.

6. Triangle pose (Trikonasana)

• He stood with his legs spread out and his arms extended to the sides.
• Keep your right foot in the 90 degrees and your left foot in a slightly inward direction.
• Exhale, turn right and place your right hand on the right leg or on the floor.
• Stretch your left arm towards the ceiling.
• Hold for 30 seconds, then switch sides.

7. Warrior II pose (Virabhadrasana II)

• He stood with his legs spread out and his arms extended to the sides.
• Keep your right foot in the 90 degrees and your left foot in a slightly inward direction.
• Bend your right knee and keep your thighs parallel to the floor.
• Extend your arms parallel to the floor and your palms point down.
• Hold for 30 seconds, then switch sides.

8. Extended corner pose (utthita parsvakonasana)

• Start with Warrior II pose.
• Place your right forearm on your right thigh.
• Stretch your left arm towards the ceiling.
• Hold for 30 seconds, then switch sides.

9. Supported Shoulder Stand (Salamba Sarvangasana)

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

Things to keep in mind while doing yoga for tennis elbow

• It is essential to consult a doctor or physiotherapist before starting a new exercise program, especially if you have underlying health conditions.
• If you are feeling pain, stop pose and rest immediately.
• Perform a gentle warm-up such as a light cardio or dynamic stretching before practicing yoga.
• After doing the yoga pose, perform gentle stretches and deep breathing exercises to cool them down.

Don’t forget that consistency is important. Practice these poses regularly to experience the complete benefits of tennis elbow relief yoga.

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