20 Best Tennis Elbow Exercises For Pain Relief

The first exercise on the list is a Wrist Flexor Stretch, a simple workout that can help soothe tennis elbow. It targets the muscles of the forearm that are usually tight and cause this discomfort.

Steps To Follow:

• Extend your arm straight and palm up.
• Gently pull back your fingers with the other hand.
• Also, force your wrist into a position that bends it down.
• Hold for 20 to 30 seconds.
• Switch the arms and perform again.

Abduction of the shoulder activates the muscles of the shoulder and upper back, which allow for easing the tennis elbow. Resistance bands or light weights can be utilized to do this workout.

Steps To Follow:

• Stand or sit in a chair.
• Put your arms at your sides by holding a light dumbbell.
• Make a horizontal line by extending your hands out to your sides.
• Squeeze your shoulder blades together as you lift.
• Lower your arms and practice for 14 to 20 reps.

The wrist turn is an easy stretch that tones the muscles in and around the elbow joint. It also enables more blood to flow through the affected area and reduces stiffening.

Steps To Follow:

• Keep your arm 90 degrees after sitting on the chair.
• Your hand should be raised with the palm facing up and your forearm horizontal.
• Gradually rotate your wrist in a circular motion.
• Do this for 5 to 7 seconds.
• Gently twist the wrist back to its original position.
• Repeat this movement for 10 to 12 times.

This is a straightforward workout that stretches the muscles and tendons in the forearm. Finger Stretch is very effective in facilitating tennis elbow because it relieves tension on the elbow.

Steps To Follow:

• Spread out your fingers and extend your palm as far as you can.
• Now, draw your fingers closer together.
• Make sure to make controlled movements throughout the stretch.
• Do this 10 to 15 times.

Kettlebell swings are dynamic activities that relieve discomfort and engage the abdomen, shoulder, and elbow. This action reduces pressure on the forearm, which is very important during tennis elbow.

Steps To Follow:

• Hold the kettlebell between your feet with both arms.
• Grap the weight by bending at the hips and knees.
• Slide the kettlebell between your legs and raise them to shoulder level.
• Repeat the action when the kettlebell swings back down.

Do you often struggle with tennis elbow? A dumbbell lateral raise workout is an ideal option for you because it strengthens your shoulder muscles while immensely reducing stress on the elbow joint.

The weight should be light, and the movements should be controlled to do this exercise.

Steps To Follow:

• Stand with one dumbbell held in each hand.
• Raise the arms to the side to reach shoulder height.
• Carefully lower the dumbbells back down into the lower positions.
• Keep the back straight at all times by engaging the core.

Squeezing a ball helps reduce pain because it increases blood circulation and eases stiffness in the elbow region. Be aware of your posture to avoid straining and painful pressure during this exercise.

Steps To Follow:

• Take a tennis or stress ball.
• Then, squeeze the ball for 10 to 15 seconds.
• Repeat this process for the desired number of reps.

This exercise can be done with light dumbbells, which can strengthen forearm muscles. It could amplify your grip from the affected area of the elbow and focus on the wrist flexors for stability.

Steps To Follow:

• Hold a light dumbbell in both hands by resting the forearm on the bench.
• The dumbbell needs to curl more towards your forearm as you flex your wrist.
• Lower the weight to the starting position while keeping it under control.
• Do this for 8 to 10 reps.

It is a basic exercise that can be very useful in treating tennis elbow pain. This extension focuses on the main muscular regions in and around the elbow and assists in building strength and flexibility.

Steps To Follow:

• Straighten your back and extend your elbow forward.
• Keep the elbow at shoulder level.
• Stretch as if you are punching something in the air.
• Bring your arm back down to the initial position.

Such a simplistic yet effective exercise is the Towel Twist, which provides pain relief for the tennis elbow. This exercise works by healing the forearm muscles, decreasing pain, and improving grip strength.

Steps To Follow:

• Seat on a chair or stand with the back straight.
• Grab the ends of the towel with both hands.
• Twist them in opposite directions.
• Repeat 10-15 times, and then change the direction.

Elbow supination is a very helpful exercise that improves rotation at the level of your forearm, improving function and mobility. It also enhances your wrist coordination of the muscles surrounding your elbow.

Steps To Follow:

• Stand comfortably with your back straight.
• Hold a light dumbbell or hammer at a 90-degree angle using one hand.
• Slowly rotate the forearm, with your palm upward facing towards your body.
• Rotate back and switch arms after completing 10 to 14 reps.

Specifically, the single-arm swing is a valuable exercise because it works on specific muscles and tendons surrounding the elbow joint. This exercise effectively addresses the issues that cause tennis elbow while helping to increase general strength and fitness.

Steps To Follow:

• Grap the kettlebell with one hand.
• Swing it back between your legs.
• Move your hips forward to bring them up to shoulder level.
• Do 3 sets of 10 to 15 reps.

Tyler Twist can be safely administered during moments when elbow pain occurs. Adjust the exercise according to your comfort, and take some time to get used to it.

Steps To Follow:

• You will need a resistance band or a FlexBar to do it.
• Start by gripping the band or bar in the injured hand with the wrist in an extended position.
• With your other hand, slowly release twisting while keeping your wrist straight.
• Perform this movement for 15-20 reps.

Incorporating this dumbbell tricep exercise can also help build muscles in the back of the upper arm region. This can be done even in cases of pain, but avoid employing heavier weights and maintain good posture.

Steps To Follow:

• Place the feet wide apart and the knees slightly bent.
• With one dumbbell in both hands, lift it to the head.
• Bend the elbows and lower the dumbbell behind the head.
• Now, slide your arms up to the previous position.

You may wonder how it is possible to exercise the biceps while treating an elbow condition. However, strengthening these muscles can improve the joint's stability and reduce tennis elbow. But remember to use very lightweight to perform it.

Steps To Follow:

• Stand or sit with weights in one hand.
• Elbows should be near the torso, then lift the weight towards the shoulder.
• Slowly bring the weight down to the starting position.
• Repeat as required.

People do this exercise every day, such as stretching their arms above the head and to the sides. Besides developing the muscles in the shoulder area, shoulder flexion also improves the function of the arm and the elbow joint.

Steps To Follow:

• Rest one shoulder on a table.
• Gently slide the shoulder away from you.
• Come back after feeling a stretch on the elbow.
• Perform for 10 to 12 reps.

Once you get bored of regular wrist curls, try reverse wrist curls. They build up the muscles and improve wrist stability, reducing the risk of injuries.

Steps To Follow:

• Start with a low weight, between 1 and 5 pounds.
• Sit or lean forward with your elbow on a surface or your knees.
• Use your wrist to lift the dumbbell.
• Place the dumbbell back to the initial position and repeat with the other arm.
• Do it for 10 to 12 reps, then switch to the next set.

Numerous gentle forearm stretches are performed to extend tight muscles that become inflamed due to overuse. Stretching the muscles relieves tension and results in a pain-free elbow.

Steps To Follow:

• With arms extended upward, sit or stand straight.
• Use one hand to pull toward the ceilings gently.
• Then, feel the stretch in the back of your forearm.
• Hold for 15 to 30 seconds and switch sides.

The shoulder shrugs are simple yet very useful movements that release tension in the upper part of the body. This improves posture by releasing shoulder and neck stress, which more often leads to arm pain.

Steps To Follow:

• Place your arms loosely at your sides.
• Slowly raise shoulders upwards toward ears.
• At the top, hold the position for just a second.
• Then, lower your shoulders down in a controlled manner.
• Repeat 10 to 15 times with slow and smooth movements.

It is considered one of the best exercises for improving flexibility and operations in shoulder and arm muscles. A resistance band can be used for controlled stretching to strengthen the range of motion of the tennis elbow.

Steps To Follow:

• Hold onto a resistance band with both hands.
• Reach across and pull the band by elbow bend.
• Stretch for 20-30 seconds.
• Slowly return to the starting position.

While performing tennis elbow exercises, there are some mistakes that you should avoid. Being aware of these errors will enable you to enhance your activity and allow your elbow to recover faster.

Here are a list of some common mistakes to avoid while doing tennis elbow workouts:

• Never use poor form, as it can cause injury. Make sure your alignment and posture are correct during the exercise.
• Not warming up before training increases the risk of injury. Always start with dynamic stretches or energizing exercises.
• Also, repeating exercises too many times or a number of sets can easily lead to fatigue and strain. Go easy first, and then additional volume and intensity can be added progressively.
• Ignoring the pain signals can lead to worse problems. If you have acute or sharp pain, it is time to stop right away and consult a doctor.
• Take rest days to help your body recover and build a routine accordingly.
• Make sure to use the bands and weights correctly. Using equipment that is not suitable for your exercise can spoil the whole routine.

Disclaimer: The details provided in this article are for educational purposes only. They should not be considered as a medical advice.