Top 15 Exercises For Tennis Elbows
1. Wrist Curls
Wrist curls are extremely helpful in reducing tennis elbow pain. They work on the forearm muscles and the tendons. This exercise is easy and can be performed at home or office. Here are the steps.
How To Do
Step 1 – Place your right forearm on a table, with your hand hanging over the edge of the table, and your palm facing the ceiling. Step 2 – Place a 1-pound weight in your hand. Step 3 – Carefully raise and lower the weight without moving your forearm from the table. Step 4 – Repeat this 10-12 times. Step 5 – Repeat the above steps with your left hand.
Precaution
Make sure not to use a weight of more than 1-2 pounds. Using a weight of more than 2 pounds may aggravate the pain.
Tip
If you don’t have weights, you can fill water in a bottle and use it.
2. Wrist Turn
This exercise helps relieve tension from the forearm muscles and relaxes them. This is a very convenient exercise as you can do it at any time of the day, and anywhere! Here is how to do it.
How To Do
Step 1 – Bend your left elbow at 90 degrees with your palm facing upwards. Step 2 – Slowly turn your wrist towards the right, and let your palm face downwards. Step 3 – Hold for 5 seconds and slowly release. Step 4 – Do this 10 times. Step 5 – Repeat the above steps with your right hand.
Precaution
Do not repeat this exercise more than 10 times.
Tip
This exercise will also help you relieve anxiety. Do it with both the hands and start downward to upward. Hold and count the 5 seconds with your palm upward.
3. Wrist Flex
This is one of the best exercises for strengthening, relaxing, and healing your forearm muscles and wrist and elbow tendons. Here is how you should do it.
How To Do
Step 1 – Stretch your right arm in front of you, with your palm facing down. Step 2 – Cusp your right hand fingers with your left hand and gently press it down. Step 3 – Hold for 15 seconds. Pull your wrist up. Step 4 – Hold for 15 seconds and then release. Step 5 – Repeat this with your left hand.
Precaution
Do not pull up or push down your wrist too hard to prevent further injury.
Tip
In case of severe injury, keep your hands dangling over the edge of the table and then do the wrist flex exercise.
4. Fist Clench
This is an amazing exercise for your wrist and forearm muscles. Here is how to do it.
How To Do
Step 1 – Roll a towel and hold it in your right hand. Step 2 – Place your right hand on a table. Step 3 – Now, gently squeeze the towel and hold it for 10 seconds. Step 4 – Release and repeat 10 times. Step 5 – Repeat the steps with your left hand.
Precaution
Do not hold the towel too tight to prevent injuries.
Tip
You can also perform this exercise with a soft ball.
5. Wrist Deviation
Wrist deviation is another exercise that will help strengthen the wrist and forearm muscles and tendons. Here is how you can do it.
How To Do
Step 1 – Place your right hand on a table with your palm over the edge. Step 2 – Hold out your hand like you are going to shake hands with someone. Step 3 – Now, move your wrist up and down. Step 4 – Repeat this 10-12 times. Step 5 – Repeat the above steps with your left hand.
Precaution
Be gentle when you do this exercise to prevent further wear and tear in the tendons attached to your wrist bones.
Tip
You can hold a spoon with your hand while doing this exercise to support your hand.
6. Towel Twist
This is a strengthening exercise that works on the wrist extensors and wrist flexors. Follow these steps to do it correctly.
How To Do
Step 1 – Sit on a chair and hold a towel with both your hands. Ensure your shoulders are relaxed. Step 2 – Twist the towel with both your hands in opposite directions as if you are trying to wring it. Step 3 – Hold it for 3-5 seconds. Step 4 – Repeat this 10-12 times.
Precaution
Avoid wringing the towel too hard.
Tip
You can use a sponge towel to do this exercise.
7. Supination With Dumbbell
The supinator muscle helps you to turn your palm upwards. It is also the muscle that is the most affected in a tennis elbow injury. Here is what you should do to relax and strengthen this muscle.
How To Do
Step 1 – Sit on a chair, rest your elbow on your knee, and hold a 1-pound dumbbell vertically in your hand. Step 2 – Rotate your wrist and turn your palm up. Step 3 – Rotate your wrist again and bring your palm down. Step 4 – Repeat this 15-20 times. Step 5 – Repeat these steps with your other hand.
Precaution
Make sure you use a dumbbell that does not weigh more than 1-2 pounds.
Tip
You can rest your hand on a table while doing this exercise. [ Read: Top 10 Dumbbell Exercises And Their Benefits ]
8. Ball Squeeze
This is an excellent exercise to get your muscles and tendons working properly again. It helps to strengthen the muscles involved in the movement of the wrist. Here is how to do it.
How To Do
Step 1 – Sit on a chair and hold a sponge physiotherapy ball in the affected hand. Step 2 – Squeeze it and hold it for 3 seconds. Release. Step 3 – Repeat 10 times.
Precaution
Make sure not to overdo this exercise to prevent injury.
Tip
You can also perform this exercise while you are standing.
9. Bicep Curls
This is an excellent way to strengthen your biceps and the muscles near the elbow. Here is how to do it.
How To Do
Step 1 – Sit with your legs spread and your right elbow on your right thigh. Step 2 – With your forearm horizontal to your thigh, hold 1-2 pounds weight. Step 3 – Slowly bring the weight towards your chest. Step 4 – Repeat this 10-12 times.
Precaution
Do not overdo it or use heavy weights.
Tip
You can use a bottle filled with water to perform this exercise.
10. Elbow Bend
The elbow bend is a relaxing exercise and helps to release the tension around your elbow and forearms. Here is how you should do it.
How To Do
Step 1 – Stand straight with your legs shoulder-width apart. Step 2 – Slowly bend your elbow and move your arms upwards to touch your shoulder. Step 3 – Hold for 10-15 seconds. Step 4 – Slowly lower them. Step 5 – Repeat this 10 times.
Precaution
Avoid doing it at a fast pace.
Tip
If you have recovered about 90%, you may use a 1-pound weight.
11. Drawing The Sword
This is the best exercise for tennis elbow cure. This exercise needs you to use a resistance band. It works on your triceps, shoulders, wrist flexors, and forearm muscles. Here are the steps to do it correctly.
How To Do
Step 1 – Hold one edge of the resistance band with the feet on the uninjured elbow side. Step 2 – Hold the other end with the hand affected by tennis elbow. Step 3 – Imagine you are drawing a sword, and pull the resistance band up and outwards. Step 4 – Repeat this 10 times.
Precaution
Do not rush this exercise.
Tip
You can buy the resistance band online at great discounts!
12. Tricep Stretch
This is a great exercise to strengthen your triceps after the injury. Here is how you should do it.
How To Do
Step 1 – Bend your elbow and pull your arm up and backward. Step 2 – Use your other hand to place it on your injured elbow. Apply gentle pressure on it and pull it backward. Step 3 – Hold it for 5 seconds and release. Step 4 – Repeat this 10 times.
Precaution
Avoid putting too much pressure.
Tip
You may use weights if you have recovered about 80-90 %.
13. Finger Extension
This is a simple yet great exercise to strengthen your wrist, forearm, elbow, and arm muscles. Here is how to do it correctly.
How To Do
Step 1 – Make a beak shape with your fingers. Step 2 – Place a rubber band over the finger to hold them together. Step 3 – Now move your fingers inward and outward. Step 4 – Repeat this 10 times.
Precaution
Do not rush this exercise or overdo it.
Tip
Use a broad rubber band for better support.
14. Isometric Wrist Extension
Isometric exercises are also great for treating tennis elbow. You need a partner for this exercise. Here are the steps.
How To Do
Step 1 – Position your forearm at a right angle to your arm, with your palm facing down. Step 2 – Ask your partner to place his/her palm over yours. Step 3 – Now, force your palm upwards and let your partner resist that force by applying downward pressure on your palm. Step 4 – Hold it for 5-7 seconds and then release. Step 5 – Repeat this 10 times.
Precaution
Do not put too much pressure or force while doing this exercise.
Tip
You can also place your hand underneath a table and perform this exercise.
15. Partner Tennis Elbow Stretch
Last, but not the least, this elbow stretching exercise will help strengthen the tendons and muscles around your elbow and forearms. Here is how to do it.
How To Do
Step 1 – Lie down and place your arm to the side. Step 2 – Rotate your arm inward. Step 3 – Now, take the help of your partner to flex your wrist downward. Step 4 – Hold it for 10-20 seconds. Step 5 – Repeat this 10 times.
Precaution
Be gentle on your wrist and do not overdo it.
Tip
Do this exercise 3 times a day for better results. What exercises should I avoid with a tennis elbow? Avoid any movement that can strain your elbow flexors. For instance, you should take a break from barbell curls, chin-ups, or bench presses. Are push-ups okay with tennis elbow? No. Doing push-ups with a tennis elbow is not advisable as it can further aggravate your injury. Can I continue to lift weights with a tennis elbow? Yes. You can continue to lift weights with a tennis elbow as long as you ensure that it doesn’t strain your elbow and is pain-free.
