Exercises For Tennis Elbow

Pain in the tennis elbow is caused by a strain to the tendons in your forearm. Initially the pain start from your arm and tenderness in your elbow. Here are some exercise that will help you to get relief from elbow pain as well as strengthen the muscles in the forearm and increase flexibility through stretching. These are very simple exercises but need to performed with intensive care. For major problems please do contact a physician or physical therapist.

Exercises For Tennis Elbow

1. Wrist Turn

Bend your elbow at a right angle and hold out your hand, palm up. Turn your wrist slowly so that your plam is now facing down. Hold for 5 seconds and then release slowly. Repeat the exercise for 3 sets of 10 repetitions.

1. Extensor Muscles Stretch

Stand straight or sit down in a relax position, now straighten your arm out fully and push the palm of the hand down so you feel a stretch across the top of the forearm. Hold on in the same position for 15 secs and then return the exercise for 5-10 times.

2. Elbow Bend

Stand up straight and lower your arm to one side. Bend your arm slowly upwards so your hand is touching your shoulder. Hold for 15-30 seconds and in the same way repeat the exercise for 10 times.

3. Flexor Muscles Stretch

Sits in a chair with the elbow supported on the edge of a table or on the arm of the chair the wrist hanging over the edge, now straighten your arm out fully (palm side up), and push the palm downward to stretch. Repeat the exercises 30 to 50 times, twice a day, but do not push yourself beyond the point of pain. Try ti use a light weight such as a hammer or soup while performing this exercise.

4. Strengthening Wrist Extensor Muscles

Sits in a chair with the elbow supported on the edge of a table or on the arm of the chair the wrist hanging over the edge and hold the weight in the hand with the palm facing down. Now, extend the wrist upward so that it is pulled back. Hold this position for 2 seconds and then lower slowly. Repeat the exercise for 10-20 reps 3 times a day for better result.

5. Strengthening Wrist Flexor Muscles

Sits in a chair with the elbow supported on the edge of a table or on the arm of the chair the wrist hanging over the edge and hold the weight in the hand with the palm up. Pull the wrist up, hold for 2 seconds and lower slowly. Repeat the exercise for 10-20 reps 3 times a day for better result.

6. Strengthening Deviator Muscles

Sits in a chair with the elbow supported on the edge of a table or on the arm of the chair the wrist hanging over the edge and hold the weight in the hand with the thumb pointing up. Turn the wrist inward as far as possible and then outward as far as possible. Hold for 2 seconds and repeat as much as pain allows, up to 50 repetitions.