Elbow Exercises

TENNIS ELBOW EXERCISES

This leaflet provides general information to help you understand your tennis elbow exercises. They should be combined with the advice given by your doctor and are complementary to treatment provided by your therapist.

At the heart of my practice is Shared Decision-Making. Whether we pursue conservative management (Plan A) or surgical intervention (Plan B), the goal is to create a tailored treatment plan that aligns with your lifestyle, values, and functional goals.

This leaflet provides general information and does not replace individual medical advice.

Start with gentle stretch and pendulum exercises before strengthening. Strengthening exercises should only be done once movement is full or nearly full.

Phase 1: Preparation and Stretching

Massage technique for lateral elbow pain

Massage for Lateral Elbow Pain

Action: Support your arm on your thigh and gently massage along the outside of your forearm between the elbow and wrist.

Benefit: Helps reduce tension in the forearm muscles

Wrist Flexion Stretch

Action: Hold your palm and push your hand downwards to stretch the top of your wrist.

Routine: 1 set, holding for 30 seconds

Wrist Flexion Stretch with External Rotation

External Rotation: While doing the downward wrist stretch, turn your forearm outwards at the elbow for a stronger stretch.

Routine: 1 set of 30 seconds for each direction

Wrist Flexion Stretch with Internal Rotation

Internal Rotation: While doing the downward wrist stretch, turn your forearm inwards at the elbow for a stronger stretch.

Routine: 1 set of 30 seconds for each direction

Wrist Extension Stretch

Action: Hold your arm in front, fingers pointing up. Pull your hand backwards to stretch the underside of your wrist and forearm.

Routine: 2 sets of 30 seconds

Phase 2: Strengthening

Eccentric Wrist Extension

Action: Rest your arm on a table, palm down, holding a 1–2 kg dumbbell. Use your other hand to lift your wrist up, then let the weight pull it slowly back down.

Routine: 3 sets of 15–20 repetitions

Radial and ulnar deviation dumbbell exercise

Radial & Ulnar Deviation (Dumbbell)

Action: Hold a dumbbell with your arm outstretched. Tilt your wrist from one side to the other.

Routine: 2 sets of 15–20 repetitions

Wrist Flexion (Dumbbell)

Action: Rest your hand and wrist on a table. Hold a dumbbell and bend your wrist upwards.