How to Treat Computer Elbow: Remedies and Prevention Tips

Exercises and Stretches for Computer Elbow


Exercises and Stretches for Computer Elbow

When it comes to treating computer elbow, certain exercises and stretches can be highly beneficial. These exercises can help relieve symptoms and prevent the recurrence of computer elbow. It is important to note that these exercises should be performed under the guidance of a healthcare professional to ensure proper technique and avoid any potential injury.

1. Wrist Extensions: A simple yet effective exercise for computer elbow is wrist extensions. Start by holding a lightweight dumbbell or a can of soup in your hand, palm facing downwards. Gently extend your wrist upwards, maintaining a controlled movement. Repeat this exercise for 10-15 repetitions on each hand.

2. Wrist Curls: Wrist curls can help strengthen the muscles in your forearm, reducing strain on the elbow joint. To perform this exercise, sit on a chair and hold a dumbbell or a can of soup in your hand, palm facing upwards. Bend your wrist upwards, bringing the weight towards your forearm. Slowly lower the weight back down and repeat for 10-15 repetitions on each hand.

3. Forearm Pronation and Supination Exercises: Pronation and supination exercises can help improve forearm strength and flexibility, reducing stress on the elbow. Hold a lightweight dumbbell or a can of soup with your palm facing down. Slowly rotate your forearm outward (supination) and then inward (pronation) in a controlled manner. Perform 10-15 repetitions on each hand.

4. Towel Stretches: Towel stretches can help improve flexibility and relieve tension in the forearm muscles. Start by holding a towel with your affected hand and extending your arm straight out in front of you. Use your other hand to gently pull the towel towards you, feeling a stretch in your forearm. Hold the stretch for 30 seconds and repeat 2-3 times on each hand.

5. Eccentric Exercises: Eccentric exercises involve lengthening the muscles under tension, promoting strength and flexibility. These exercises are best performed under the guidance of a healthcare professional. One example of an eccentric exercise for computer elbow is wrist extension. Start by holding a lightweight dumbbell or a can of soup in your hand, palm facing downwards. Slowly and controlledly lower the weight towards the ground, feeling the muscles lengthen. Repeat for 10-15 repetitions on each hand.

Remember to always warm up before performing these exercises and stretches. Applying heat or taking a warm shower before exercise can help loosen up the muscles. If you experience pain or discomfort during any of these exercises, stop immediately and consult a healthcare professional.

In addition to these exercises and stretches, it is important to maintain good posture while using the computer and take regular breaks to stretch and rest your arms. It is also advisable to consider ergonomic adjustments to your workspace, such as using an adjustable chair and keyboard, to reduce strain on your elbows and wrists.

Incorporating these exercises and stretches into your daily routine can significantly alleviate computer elbow symptoms and prevent recurrent discomfort. Remember to consult a healthcare professional for guidance and to ensure you are performing these exercises correctly.

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