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Tennis Elbow Recommended Exercises

 
Key Points When Doing Exercises
 
  • The following exercises should be within the limits of pain.
  • Repeat the exercises 4 times a day.
  • You should aim for the recommended number of repetitions.
  • If you find them hard to do aim to build up to the total number of repetitions over a few days.
 
  
 

Exercise 1  -  Tennis Elbow Stretch

 

 

In a standing position straighten the affected arm in front of you with the palm face down.  Push the wrist downwards and use the other hand grip the back of the affected hand.  Pull gently downwards towards your body until you feel a stretch in the top of the affected forearm.  Hold this for 30 seconds and then release.

 

Target Repetitions = 5

 

 

presented by Urmston Physio Clinic

 
 
 
Exercise 2  -  Isometric Wrist Strengthening (Extension)
 
 

In a seated position place the affected forearm on the arm of the chair with the palm face down.  Place the opposite hand the on back of the affected hand. Push the affected hand upwards using the opposite hand for resistance.  Hold this position for 10 seconds gradually increasing the resistance, then release slowly. This exercise should be pain free.  There should be no movement during this exercise

 

Target Repetitions = 15

 

 
 
 

presented by Urmston Physio Clinic

 
 
 
 
 
 
Exercise 3  -  Isometric Wrist Strengthening (Flexion)
 
 

In a seated position place the affected forearm the arm of the chair with the palm face up.  Place the opposite hand on the front of the affected hand. Push the affected hand upwards using the opposite hand for resistance.  Hold this position 10 seconds gradually increasing the resistance, then release slowly. This exercise should be pain free.  There should be no movement during this exercise.

 

Target Repetitions = 15
 
 
 
 

presented by Urmston Physio Clinic

 
 
 
 
 

Exercise 4  -  Resisted Wrist Extension

 

 

Sit on a chair with arms.  Hold a light weight in the hand of your affected arm and place your forearm on the arm of the chair with your hand, palm down, over the edge.  Lower the hand towards the floor then back up slowly keeping the forearm on the chair arm. Select a weight that allows you to achieve the Target Repetition’s within the limit of pain.  This exercise can also be done with the arm rested on a table.

 

Target Repetitions = 15

 
 
 
 

presented by Urmston Physio Clinic

 
 
 
 
 

Exercise 5  -  Resisted Wrist Flexion

 

 

Sit on a chair with arms.  Hold a light weight in the hand of your affected arm and place your forearm on the arm of the chair with your hand, palm up, over the edge.  Lower the hand towards the floor then back up slowly keeping the forearm on the chair arm. Select a weight that allows you to achieve the Target Repetitions within the limit of pain.  This exercise can also be done with the arm rested on a table.

 

Target Repetitions = 15
 
 
 

presented by Urmston Physio Clinic

 
 
  
 
Exercise 6  -  Biceps Curl
 
 

Start in a standing position with the affected arm held close to the side.  Hold a light weight in the hand of your affected arm with the palm facing up.  Slowly bend the elbow, keeping it ‘tucked in’ to raise the weight towards the shoulder.  Gently lower the weight to the start position. Select a weight that allows you to achieve the Target Repetition’s within the limit of pain. 

 

Target Repetitions = 15

 

presented by Urmston Physio Clinic