3 Exercises for Tennis Elbow

Tennis elbow, or lateral epicondylitis, is a result of repetitive activities that cause the tendons in your elbow to become overloaded. The condition can not only be annoying but also worrisome as your livelihood may depend on performing motions that put you at risk. Symptoms such as tight or spasming muscles, pain when you extend or lift up the wrist, feelings of heat or tingling in the hands, and arm weakness can all be combatted with the assistance and expertise of a physical therapist.

For help with elbow discomfort, try these three stretches to target weakened areas along your arm that may be contributing to symptoms of pain.

#1: Forearm Stretch

To stretch the extensor tendons at the lateral part of the elbow.

• Extend your forearm straight out
• Flex your wrist down, put a little pressure on your fingers
• Pull toward your body
• Hold for 30 seconds

• Release and repeat two more times

#2: Wrist Extension

Strengthens the extension of the wrist, prevents recurrence of tennis elbow symptoms.

• Use a 1-3 pound weight (no more than 3 pounds)
• Support your forearm on a surface or table
• Lift your wrist up and slowly lower it all the way down
• Complete 10-15 repetitions, 2-3 times daily

#3: Pronation Supination

Strengthens the supinators of the forearm, helping to decrease the recurrence of tennis elbow.

• Hold the weight on the end, forearm supported on a surface or table
• Rotate your arm upward and back
• Complete 10-15 repetitions, 2-3 times daily