Tennis Elbow Stretches

网球肘居家牵伸

Tennis Elbow Stretch #1

网球肘居家牵伸 1

The Prayer Stretch

双手合十牵伸

Starting position is standing with your palms together in front of your chest, with finger tips at chin level.

起始姿势：站立，双手合十于胸前，指尖平下巴。

Slowly lower your hands toward your waistline, keeping your hands close to your body and your palms together until you feel a mild to moderate stretch under your forearms.

保持手掌贴紧、双手靠近身体，缓慢下移双手至腰部，直至前臂感觉有轻微的或中等的牵伸感。

Hold for 20 seconds. Repeat 4 times.

保持20秒，重复4次。

Tennis Elbow Stretch #2

网球肘居家牵伸 2

Reverse Prayer Stretch

双手向下合十牵伸

Start with the backs of your hands together in front of you at your waistline, with your forearms parallel to the floor.

起始姿势：站立，双手手背相贴，置于腰前，前臂平行于地面。

Slowly bring your wrists up toward your face by bending your elbows until you feel a mild to moderate stretch in your forearms. Keep the backs of your hands together and your hands close to your body.

保持手背贴紧、双手靠近身体，缓慢弯曲肘部、上移双手，直至前臂感觉有轻微的或中等的牵伸感。

Hold for 20 seconds. Repeat 4 times.

保持20秒，重复4次。