7 Exercises To Help With Tennis Elbow Strengthening

I've had some nagging issues with my left elbow, or should I say the tissues and tendons around it as I neglected working on the little things that make a big difference.

It's important to improve tissue quality and I highly recommend things like dry needling, Graston, ART, etc. from a qualified practitioner to work on those things. But in order to create lasting improvement of the symptoms and function, you will have to include strengthening.

Strengthening of wrist extensor muscles and tendons as well those in pronation, supination is key to improve function, resilience, and durability.

I 7 exercises I have used and use , although there are more than just this, to help me with improving tennis elbow:

1. Soft tissue work on the forearm - I use the BattleStar from Mobility WOD (60-90 seconds each arm)
2. Steel Clubbel Controlled Pronation/Supination (2-4 sets of 8 reps./each way)
3. 1 Arm Bell Grip Bicep Curl (3-4 sets of 12-15 reps)
4. Manual Iso Hold (3-4 rounds of 15-45 seconds)
5. DB Wrist Figure-8 (2-3 sets of 60 seconds each way)
6. Floor Tea Cup Wrist Mobility Drill (2 sets of 45 seconds each side)
7. Wrist PAILs and RAILs in Quadruped Position (3-4 sets of 10 second ISO holds each way)

Let me know if you try it and how you do afterwards.