By Atul Vyas
The elbow joint is a simple synovial hinge joint, that like all hinge joints, only allows movement in one plane, connects the humerus – the bone of the upper arm, and the radius and ulna – the two bones of forearm. It allows the elbow to bend (flex) and stretch (extend).
Tennis elbow is a condition, when the tendons of wrist and finger extensors – the muscles that raise the back of the hands – tear where they attach to elbow. Acute pain is felt around the outer boney knob at lower end of the humerus and a dull nagging pain is felt along a broad band down the forearm. It can become painful to carry any thing heavier than a sheet of paper, and activities such as shaking hands or turning a door knob becomes impossibly painful.
Despite its name, Tennis elbow is far more likely to be caused by unaccustomed repetitive movements of the forearm and the elbow joint, when the wrist is held up like ironing or polishing than playing tennis. These repetitive movements can cause inflammation of the tendons of wrist extensor muscles at the point where they join elbow.
A yogic gentle traction, friction, and gradual stretching are used to treat this problem which help increase mobility. There is one pose, which is generally used as a preparatory pose for Mayurasana or peacock pose, which is very helpful in preventing and curing this problem.
Technique
- Position with knees half feet apart and half stand like in kneel down position with hands raised above your head
- Bring hands down and kneel on all on four limbs with fingers pointing towards knees and palms on the ground
- Rock backwards and forwards gently up to ten times with hands firmly on ground
- Then, back to half standing position and repeat two times
Benefits
Strengthen wrists as well as tendon of wrist extensor muscles
Helps preventing and cure tennis elbow
Atul Vyas likes to be called a “Yoga Scientist”. He is a celebrity yoga trainer and has trained several top Hollywood and Bollywood stars. He has trained for years under many eminent yoga gurus including his illustrious mother Daya Vyas, the first lady yoga guru of India.
