Tennis Elbow Stretches and Exercises

21/08/2019

Marisa Curry

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

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