Tennis Elbow Exercises

With Tennis elbow injuries, you have to be really careful not to inflame or exacerbate the tendons and ligaments around the elbow, as it can slow down healing or even damage them further. So you have to make sure the exercises for your tennis elbow injury is correctly done.

These are the best exercises for tennis elbow injuries listed below. Do them correctly, as listed.

STRETCHING EXERCISES

Wrist extensors stretches 

To start this exercise, you must keep your elbow straight at all times. Then with your affected hand, bend your wrist downwards palm down as far as you can. Use your un-affected hand to assist the bending of the wrist.

Hold for at least 20 seconds and then relax. You should feel a gentle stretch along the top of your forearm and at the elbow. You may also feel a slight pain. If you are getting severe pain, then you are doing too much, so back off the bending of your wrist.

Repeat at least 10 times, twice a day.

Wrist flexor stretches 

To start this exercise, you must keep your elbow straight at all times. Then with your affected hand, bend your wrist downwards palm up as far as you can. Use your un-affected hand to assist the bending of the wrist.

Hold for at least 20 seconds and then relax. You should feel a gentle stretch along the palm and back of your forearm and at the elbow. You may also feel a slight pain. If you are getting severe pain, then you are doing too much, so back off the bending of your wrist.

Repeat at least 10 times, twice a day.

STRENGTHENING EXERCISES

Forearm extension exercises 

Place your forearm on a table or firm surface so that your elbow and forearm feels supported and relaxed, and then let your affected hand hang from the table. Your hand should be facing palm down at this position.

Now holding a dumbell in your hand (start with a 1 pound/ ½ kg hand weight and increase if too easy), try to extend your wrist or bring your knuckles facing up towards you as far as you can. And then relax down, still keeping your palm facing down.

Repeat at least 10 times, twice a day.

Forearm extension exercises 

Place your forearm on a table or firm surface so that your elbow and forearm feels supported and relaxed, and then let your affected hand hang from the table. Your hand should be facing palm up at this position.

Now holding a dumbell in your hand (start with a 1 pound/ ½ kg hand weight and increase if too easy), try to flex/bend your wrist back or bring your knuckles facing up towards you as far as you can. And then relax down, still keeping your palm facing up.

Repeat at least 10 times, twice a day.

Forearm Supination / Pronation exercise 

Place your forearm on a table or firm surface so that your elbow and forearm feels supported and relaxed, and then let your affected hand hang from the table. Your hand should be facing palm up at this position.

Now holding a dumbell in your hand (start with a 1 pound/ ½ kg hand weight and increase if too easy) starting face up, rotate your forearm so the palm is facing down with the weight still in your hand. Then do the opposite and rotate your forearm so that the weight is facing palm up.

Repeat at least 10 times, twice a day.

Finger strengthening and stretching 

With your hands, spread the fingers as far out as possible and then hold this position for 10 seconds. Relax and then repeat again. This is a good exercise to strengthen your wrist and also stretch your fingers.

Repeat at least 10 times, twice a day.

Squeezing a ball 

Holding a ball that you can squeeze, such as a stress ball or putty/play dough, squeeze the ball as hard as you can (with little or no pain) for 5 seconds and then relax. This is a good exercise to strengthen your wrist and forearms.

Repeat at least 10 times, twice a day.