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Tennis elbow exercises

A general outline of rehabilitation in tennis elbow includes gentle stretching exercises initiated through wrist flexion, extension, and rotation given as under. These are held for 5 to 10 seconds and repeated for 5 to 10 repetitions.Vigorous stretching is avoided until the patient is pain free.

 

Wrist Turn

  • Bend your elbow at a right angle and hold out your hand, palm up.
  • Turn your wrist slowly so that your palm is now facing down.
  • Hold for 5-10 seconds and then slowly release, do 10 repetitions.

 
Wrist turn
 

Wrist turn with weight

Repeat the exercise while holding a light weight (e.g. a tin of beans).

 
Wrist turn with weight
Wrist turn with weight
 

Wrist lift (palm up)

  • Bend your elbow at a right angle. Hold a light weight (e.g. a tin of beans), palm up.
  • Bend your wrist slowly towards you.
  • Hold for 5-10 seconds and then slowly release, do 10 repetitions.

 
Wrist lift
Wrist lift
 

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 for 10 seconds.
  • Repeat 10 times

 
Elbow bend
Elbow bend
 

Wrist flex

  • Keeping your arm straight in front with your palm facing down, gently bend your wrist down. 
  • Use the opposite hand to press the stretching hand back towards your body and hold for 10 seconds. Straighten your wrist. Gently bend the stretching hand backwards and use the opposite hand to pull the fingers back. 
  • Hold for 10 seconds. 

 
Wrist flexion for tennis elbow
Wrist flex

Eccentric wrist extension exercises

When the injury results from eccentric overload, eccentric strengthening is important to prevent recurrence. Resistive training includes wrist flexion and extension in addition to forearm pronation and supination. This should be in a pain-free range. 

Eccentric wrist extension exercises with rubber band
Eccentric wrist extension exercises

  • Attach elastic at floor.
  • Place forearm on table, thumb up.
  • Grasp elastic in hand.
  • Use other hand to raise wrist fully upward.
  • Release wrist and slowly lower.
  • Repeat 5-10 times.