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Tennis elbow exercises
Body Part:
Arm
Equipment:
None
Level:
Beginner
Backhand Pain with Our 7-Minute Tennis Elbow Exercises
A painful bout of tennis elbow can bring down your game, whether you’re a tennis player, a house cleaner, or a computer programmer. But it’s not only dirtballers, domestics, and developers who are challenged because of wrist and arm pain. Tennis elbow can happen to anyone.
Tennis elbow is a condition that develops over time. It is usually brought on by activities that require repetitive wrist and arm movement, especially if the action involves gripping. The constant contractions strain your muscles and stress the tendons that attach your forearm to the bony protrusion on your elbow until small tears appear.
Symptoms of tennis elbow include pain or tenderness around your elbow and in your wrist, forearm and upper arm. You may experience pain during manual activities, have difficulty gripping or lifting objects, or making a fist.
We want you to stay at the top of your game, whether it’s on the court, in the kitchen, or at the keyboard. This is why we’ve developed 7-minute tennis elbow exercises that take a swing at arm pain. You can do our 3-step routine anywhere, and you don’t need any equipment. Check out our YouTube video below or scroll down to get step-by-step instructions on how to perform our tennis elbow exercises.
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Tennis Elbow Exercise
Exercise 1: Elbow Stretch
- Stand near a wall.
- Extend the affected arm in front of you until your elbow locks.
- Rotate your hand outward until your fingers are pointing toward the floor.
- Press your hand against the wall forcefully. You’ll feel a stretch in the elbow area.
- Increase the force until you reach between 8 and 9 on your personal pain scale.
- Hold for 2.5 minutes.
- Finish.
Exercise 2: Wrist Stretch
- Extend the affected arm in front of you until your elbow locks.
- Make a fist, bend your wrist, and rotate your hand all the way inward.
- Press the back of your hand forcefully against the wall. You’ll feel a stretch along your wrist.
- Increase the force until you reach between 8 and 9 on your personal pain scale.
- Hold for 2.5 minutes.
- Finish.
Exercise 3: Shoulder Stretch
- Stand with your chest against the wall.
- Bend the affected arm so that your elbow is pointing up and your hand is touching the corresponding shoulder.
- With the opposite hand, press your wrist into your shoulder until you are pressing your upper arm against the wall. You’ll feel a stretch in your shoulder area.
- Press forcefully until you reach between 8 and 9 on your personal pain scale.
- Hold for 2 minutes.
- Finish.
A golden set.
A regular routine can get you back in the swing of things. Perform our tennis elbow exercises twice a day, once in the morning and again in the evening, 6 days a week for 3 weeks. When your elbow pain subsides, you can stop exercising. If it persists, continue until the pain is alleviated.
Fight Pain with Information.
Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
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