PhysioBuddy

  What is Tennis Elbow? Tennis elbow, also known as lateral epicondylitis, is a common condition that affects the arm and elbow. It is caused by overuse of the forearm muscles and tendons, which can result in pain and inflammation of the lateral epicondyle, the bony bump on the outside of the elbow. The symptoms of tennis elbow include: -Pain and tenderness on the outside of the elbow -Weakness in the forearm -Stiffness in the elbow -Decreased grip strength How to treat tennis elbow pain ? Treatment for tennis elbow typically involves a combination of rest, ice, and over-the-counter pain medications. Physical therapy, exercises to improve strength and flexibility, and bracing or taping the affected arm can also be effective. All the exercises which is to be done during tennis elbow pain is shown here In some cases, a doctor may prescribe a corticosteroid injection to reduce pain and in

                                                                HOW TO RELAX YOUR STIFF NECK ?  Morning neck stiffness can be caused by a variety of factors, including poor sleeping posture, stress, muscle tension, or a neck injury. Here are some steps you can take to alleviate neck stiffness : 1. Stretch your neck: Gently tilt your head from side to side, front to back, and ear to shoulder. Hold each stretch for 10-30 seconds. NECK SIDE STRETCHING 2. Apply cold: Using an ice pack can help reduce pain and inflammation, this will ultimately relieve your stiffness and pain 3. Practice good posture: Pay attention to your posture while sitting, standing, and sleeping, and make adjustments as needed to reduce stress on your neck. 4. Exercise regularly: Engaging in regular physical activity can help to strengthen neck muscles and reduce stiffness. Main exercise to reduce neck stiffness is neck isometric exercise. 5. Massage: A gentle neck massage can help t

      What is neck isometric exercise?             Neck  Isometric exercises are a type of strength training that involves holding a neck muscle in a static position without movement. Here are some neck isometric exercises you can try:   1. Wall Push : Stand facing a wall, place your palms on the wall at shoulder height, and push against the wall. Hold for 5-10 seconds. 2.  Resistance Band : Hold a resistance band in both hands and resist the tension of the band as  you pull it apart. Hold for 5-10 seconds.   3.   Neck Bridging : Sit with your hands on either side of your head and push your head against your hands. Hold for 5-10 seconds.     4.  Hand Resistance : Sit or stand with your head facing forward. Place one hand on your forehead and the other hand on the back of your head. Resist the pressure of your hands as they push against each other. Hold for 5-10 seconds.                              It's important to start with a warm-up such as gentle neck rotations a