Fix Elbow Pain at Home!!! #tenniselbow #physiotherapy #shorts

Struggling with Elbow Pain while lifting, typing, or daily activities? This short video shows 4 easy, physiotherapist-approved home exercises that help reduce pain from Tennis Elbow / Lateral Epicondylitis — and all you need is your hands, a towel, and 1–2 minutes! 🔻 1️⃣ Massage (30–40 sec) Gently massage the outer elbow and forearm muscles in small circles. Purpose: Reduces tightness & improves blood flow. Reps: 30–40 seconds Tip: Keep pressure firm but comfortable — avoid sharp pain. 🔻 2️⃣ Ice Massage (5–7 min) Rub ice on the painful area using a circular motion. Purpose: Reduces inflammation & soreness. Reps: 5–7 minutes Tip: Use ice wrapped in a cloth if direct cold is too intense. 🔻 3️⃣ Finger Spreading Exercise (10–15 reps) Use a rubber band or simply open your fingers wide. Spread fingers apart, then slowly bring them back. Purpose: Strengthens forearm stabilizer muscles. Reps: 10–15 Hold: 1–2 seconds each rep. 🔻 4️⃣ Palm Down Stretch (20–30 sec) Extend arm forward, palm down, gently pull wrist downward. Purpose: Stretches wrist extensors that cause Tennis Elbow pain. Hold: 20–30 seconds Reps: Repeat 2 times each arm. 🔻 5️⃣ Towel Twist Exercise (10–12 reps) Hold a rolled towel and twist it like you’re wringing out water. Twist one way, relax, twist opposite direction. Purpose: Safely strengthens forearm extensor muscles. Reps: 10–12 each direction. ⚠️ Precautions: Stop if sharp pain increases Avoid heavy gripping, lifting, or tight wrist movements during recovery Perform exercises slowly for best results Be consistent: 5–6 days/week If pain lasts more than 3 weeks, consult a physiotherapist ⭐ This video covers: Tennis elbow relief Lateral epicondylitis exercises Home physiotherapy Elbow pain when lifting Gym elbow pain solutions Quick pain relief routine #elbow #pain #relief #exercises #tenniselbow #physio #handstretch #forearmstretch #jointpain #rehab #stretching #fitness #mobility #selfcare #workoutathome #painfree #healthyjoints #elbowstretch #physiotherapy #recovery #physiobloom #hellophysiobloom #physiobloombyayesha #shorts #shortsfeed #fyoupage