Tennis elbow causes pain and tightness around the elbow joint due to overuse of the forearm muscles.
Practicing certain yoga poses can help by gently stretching and strengthening the affected areas. Here are some effective yoga asanas and how they help:
Wrist and Finger Stretches
These stretches target the forearm muscles directly. Extend one arm forward, palm facing up. Use the opposite hand to gently pull the fingers downward for a few seconds, then upward. Switch sides. This increases flexibility & reduces tightness in the wrists & elbows.
Modified Plank Pose
Plank builds shoulder & core strength, which helps reduce strain on the elbows. To avoid pressure, try a forearm plank or plank with knees on the ground. Keep elbows directly under shoulders & avoid locking the joints.
Eagle Arms (Garudasana Arms)
This pose stretches the upper back, shoulders, & arms. Cross one arm over the other in front of you, then bend the elbows so the backs of your hands (or palms) touch. Lift the elbows slightly & hold. It relieves upper body tension that contributes to elbow pain.
Cow Face Arms (Gomukhasana Arms)
Reach one arm overhead & bend the elbow, bringing the hand down the back. Bring the other arm behind the back and try to clasp fingers. Use a strap or towel if needed. This deep shoulder & triceps stretch eases stiffness in the upper arm & elbow area.
Thread the Needle Pose
Begin in a tabletop position. Slide one arm under the opposite arm, resting your shoulder & ear on the mat. This gentle twist relaxes the upper back & shoulders, releasing tension that can affect the elbows indirectly.
Legs-Up-the-Wall Pose (Viparita Karani)
A restorative pose that helps the entire body relax & recover. Lie on your back with legs extended up a wall. Let your arms rest by your sides. This pose reduces overall stress & encourages healing through improved circulation.