3 Easy Desk Based Tips to Prevent and Manage Tennis Elbow
Tennis elbow, also known as lateral epicondylitis, can be a debilitating condition, especially for executive mums who balance demanding careers with household responsibilities. This condition, characterized by pain on the outer side of the elbow, is often caused by repetitive stress and overuse, even if you’ve never used a tennis racket. In this blog lets discuss three effective ways  to prevent or manage it that are tailored to fit into your busy schedule.

Here are some easy and simple desk based tips to manage your Tennis Elbow:   
Maintain Neutral Wrist Position While Working: As executive mums, long hours at a desk, typing on a keyboard, or using a mouse can strain your wrist and forearm muscles, leading to tennis elbow. Maintaining a neutral wrist position is critical. Ensure your wrist stays straight, aligned with your forearm, and avoid bending it up or down.

Here’s a quick fix: Use a rolled-up face towel under your wrist for support, or invest in a mouse pad with built-in wrist support. Similarly, when using a keyboard, ensure your wrists remain in a neutral position by using a desk setup with an ergonomic wrist rest. These adjustments will reduce strain on the tendons that attach to the outer elbow.

Stretch Your Extensor Muscles: Regular stretches for your forearm extensor muscles can help alleviate tension and improve flexibility. Try this simple stretch:
  • Extend your arm straight out in front of you with your palm facing down.
  • Gently pull your fingers back toward your body with your other hand, feeling the stretch along your forearm.
  • Hold for 5 to 10 seconds and repeat 5-6 times a day. If you are short on time, you can hold the stretch for 3 seconds but do it more frequently, such as every hour. This will help keep the muscles relaxed and reduce the risk of overuse.
Try the Reverse Namaste Stretch: For a deeper stretch, practice the reverse Namaste stretch:
  • Place the backs of your hands together in front of your chest, keeping your shoulders relaxed.
  • Press your wrists against each other gently, creating a stretch in the forearm muscles.
  • Hold for 10 seconds and repeat a few times daily.
This stretch is particularly effective because it combines wrist flexion and forearm relaxation, targeting the areas most affected by tennis elbow.

When we think of managing Tennis elbow or lateral epicondylitis, it is vital to address its central feature, ie inflammation in the outer elbow.  The "itis" in epicondylitis means inflammation. Watch this video to learn 'How to Reduce Inflammation in Tennis and Golfer's Elbow Naturally?'



HERE is a free checklist on Desk ergonomics: Set Up Your Workspace for Tennis Elbow Relief’ It has tips on simple adjustments to your workspace can help relieve and even prevent Tennis Elbow symptoms.

Get the course on "Simple Solutions to Manage your Tennis Elbow" HEREIn this course you can learn effective, easy-to-implement techniques to manage and reduce tennis elbow pain so you can move more comfortably, strengthen your arm, prevent flare ups, achieve long term relief and much more. 

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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