Tennis Elbow Stretches and Exercises

1. Wrist turn with weight

To perform a wrist lift, palm up:

• grip a light weight
• bend the elbow at a right angle
• extend the hand outwards, palm facing up
• twist the wrist around gradually, until the palm is facing down
• hold the position for 5 seconds
• repeat nine more times
• do two more sets of 10 repetitions

2. Wrist lift, palm up

• grip a light weight
• bend the elbow at a right angle
• extend the hand outwards, palm facing up
• bend the wrist up towards the body
• hold this position for 5 seconds, then release slowly
• repeat nine more times
• do two more sets of 10 repetitions

3. Elbow bend

To perform the elbow bend:

• stand straight
• lower the arm to one side
• slowly bend the arm upwards until the hand touches the shoulder
• hold this position for 15 seconds and then repeat 2 more times
• do two more sets of 3 repetitions

4. Wrist extensor stretch

To perform the wrist extensor stretch:

• raise the arm straight out in front of the body
• with the palm facing up, slowly bend the wrist downwards
• using the other hand, gently pull the stretching hand down
• hold this position for 15 seconds and then repeat 2 more times
• do two more sets of 3 repetitions

5. Wrist extensor flex

To perform the wrist extensor flex:

• raise the arm straight out in front of the body
• with the palm facing down, slowly bend the wrist upwards
• using the other hand, gently pull the fingers back towards the body
• hold this position for 15 seconds and then repeat 2 more times
• do two more sets of 3 repetitions

6. Fist squeeze

To perform the fist squeeze:

• use a tennis ball and place in the palm
• grip the ball or towel with the fingers to form a fist
• squeeze tightly for 10 seconds
• repeat nine more times
• do two more sets of 10 repetitions

7. Towel twist

• hold a loosely rolled-up towel lengthways, with one hand at each end
• keep the shoulders relaxed
• twist the towel by moving the hands in opposite directions, as if wringing out water
• repeat nine more times
• do two more sets of 10 repetitions