If you are struggling with pain from tennis elbow, certain exercises such as wrist curls, bicep curls, and extensor strengthening may help.
I’ve worked with many athletes, carpenters, plumbers, and painters who have noticed positive improvements from doing these tennis elbow physio exercises regularly.
Here is a list of 8 tennis elbow physio exercises that can offer both short and long term tennis elbow relief through gentle stretching and strengthening.
Our Top 8 Tennis Elbow Physio Exercises
- Wrist extensor strengthening
- Wrist curls
- Wrist rotations
- Bicep curls
- Towel squeeze
- Wrist extensor stretch
- Wrist flexor stretch
- Handshake stretch
1. Wrist Extensor Strengthening
Benefits
- Promote improved grip strength
- Increase wrist flexibility
- Promote wrist and forearm mobility
How to do
- Rest your forearm on a table
- Allow your wrist and hand to hang over the edge, palm facing down
- Hold a light weight or can of soup, beans, or other canned goods
- Flex your wrist upward to raise the weight
- Hold for 5 to 10 seconds
- Slowly lower the weight in a controlled motion
- Repeat 10 times before doing this exercise on the opposite side
2. Wrist Curls
Benefits
- Promote improved grip strength
- Increase wrist flexibility
- Reduce pain
- Reduce inflammation
- Promote wrist and forearm mobility
- Increase wrist strength
How to do
- Hold a light hand weight or a can
- Rest your forearm near the edge of a table with palm facing up
- Allow your wrist and hand to hang off the edge of the table
- Gently raise the weight, using only your wrist to complete the movement
- Work up to holding this for about 5 seconds
- Gently lower the weight in a controlled motion
- Repeat for a total of 10 times before completing the exercise on the other side
3. Wrist Rotations
Benefits
- Promote improved grip strength
- Increase wrist flexibility
- Promote wrist and forearm mobility
- Decrease soreness
How to do
- Hold a light weight or can in your hand
- Keep your thumb pointing up
- Carefully turn your wrist inward as far as your mobility allows you
- Hold for 2 to 3 seconds
- Turn your wrist as far outward as you can
- Hold for 2 to 3 seconds
- Repeat 10 to 15 times
- Complete the exercise with the opposite wrist
4. Bicep Curls
Benefits
- Promote improved arm strength
- Reduce pain
- Promote wrist and forearm mobility
- Help reduce inflammation
How to do
- Hold a light weight (2kg or less) or a can of soup, beans, or other canned goods, taking care not to drop it
- Support your tennis elbow using your other hand (you can also sit in a chair and rest your injured elbow on your thigh to support it)
- Slowly curl the weight toward your chest before lowering it down, keeping full control the entire time
- Repeat 10 times before switching to the other arm
5. Towel Squeeze
Benefits
- Promote improved grip strength
- Increase wrist flexibility
- Promote wrist and forearm mobility
- Reduce inflammation
- Decrease pain
How to do
- Hold a rolled-up towel
- Make a fist around the towel
- Squeeze and hold for 5 seconds
- Relax before repeating a total of 10 times
- Repeat on the other side
6. Wrist Extensor Stretch
Benefits
- Decrease soreness
- Increase wrist flexibility
- Promote wrist and forearm mobility
How to do
- Straighten out your arm, holding it out in front of you
- Relax your wrist, allowing your hand to hang
- Using your other hand, gently push on the top of your hand to bend it toward you
- Hold for a few seconds to feel the gentle stretch near your wrist and on the top of your forearm
- Relax and return to the starting position
- Repeat 10 times on each side
7. Wrist Flexor Stretch
Benefits
- Increase wrist flexibility
- Promote wrist and forearm mobility
How to do
- Straighten your arm in front of you
- Relax your wrist completely, allowing it to hang loosely
- Using your other hand, gently and carefully pull your fingers up and back toward you
- Feel the gentle stretch before allowing your hand to relax
- Repeat 10 times before switching to the other side
8. Handshake Stretch
Benefits
- Reduce pain and inflammation
- Increase wrist flexibility
- Improve grip strength
- Promote wrist and forearm mobility
- Reduce tension
How to do
- Hold a light weight or can
- Make sure your thumb is pointed up, as if you are shaking hands with someone
- Slowly move the weight up and down
- Rest your arm on the table to keep your arm still and focus the movement in your wrist area
- Repeat 10 times before completing the exercise on the opposite side
Other Tips for Reducing Tennis Elbow Pain
Along with performing these tennis elbow physio exercises one to two times a day, here are other tips for reducing tennis elbow pain:
- Massage the area carefully up to 5 minutes a day
- Apply ice packs for 5 minutes several times a day
- Rest the area as needed
- Work with a qualified physiotherapist to get a tennis elbow exercise program tailored to your exact injury, fitness level, and needs
Note: Always consult your physiotherapist or health provider before beginning any exercise program. If you experience pain during any of the tennis elbow physio exercises, stop immediately.
Book a Tennis Elbow Physio
Tennis elbow is a common condition that can affect the ability to perform usual activities. If you are struggling to grip objects or dealing with persistent outer elbow pain, early intervention is important for expediting the recovery process and managing symptoms.
Tennis elbow physio appointments offer several benefits for individuals dealing with tennis elbow, including reduced pain, improved mobility, and increased strength.
Book your tennis elbow physio appointment today to start feeling better and reclaiming your life. Our team of specialist physios and massage therapists is dedicated to helping everyone achieve optimal health and wellness, regardless of their current pain or fitness level.
