Tennis Elbow Stretches & Exercises - Ask Doctor Jo

The first set of exercises will loosen up the muscles, try not to push through pain, just get a slight stretch. You can prop your arm on a table and let your wrist hand off or you can hold it up in the air. Make a fist with your hand with your palm down. At your wrist, bend your wrist up to work the muscles in extension, and then bend it down to stretch the muscles in flexion. Then turn your fist to the side with the thumb toward the ceiling for a radial and ulnar deviation movement going up and down. Finally, with your palm open and your elbow by your side, turn your forearm up with the palm up in supination, and then turn it down into pronation. Do all of these about ten times.

Now for some exercises, you can use a soup can or resistive bands if you have some, but start off with something light. Go back to your flexion and extension movement, and go slow and controlled with this. Do about ten of these. Now grab a hammer or something that is top heavy to give you an extra stretch with overpressure. You will do your supination and pronation now with the hammer. Do ten of these.

For stretching, put your arm straight out in front of you. With your palm down, bend your wrist down with overpressure from your other hand. If this is not enough of a stretch, curl your fingers into a fist and do the same stretch. Hold these for 30 seconds, and do three of them.

Finally, roll up a towel and hold it straight out in front of you. Now you will twist at your wrist, like you are giving gas to a motorcycle. Try to keep the tension tight on the towel. You can also buy a Theraband Flexbar for more resistance.

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Doctor Jo is a Doctor of Physical Therapy.

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Tennis Elbow Stretches & Exercises:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[AskDoctorJo]

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[arpansen]

Oh my gosh I can’t believe these simple stretches helped my elbow pain go away within minutes! You saved my basketball season and weightlifting training

[ManifestationsX]

Thank you! This is already making my elbow feel so much better. Came as a result of high volume weightlifting

[MendedFuzz]

Thanks so much. I can't believe how much these have helped and it's only been a few days. I have both lateral and medial epicondylitis and doing these every morning have improved these annoying injuries beyond what I expected.

[pouyanebrahimbabaie]

I got a fast relief just by doing these exercises, thank you very much!

[charlesplate]

WORKED LIKE MAGIC

Absolutely stunned. For the past few years I was struggling to stay consistent at the gym. Every time I started to see progress my tennis elbow would act up and I would stop lifting.

For the past week I did these exercises leisurely throughout my day and before I lifted, and it worked like MAGIC. My elbow pain has disappeared. THANK YOU SO MUCH DR. JOE

[FCTonTwoWheels]

This was a great find.... got the elbow pains in my elbows and wow just a little bit of these exercises and the pain is reducing. Gotta stay on this for a while

[nwowolf]

I had a little pain in my elbow-wrist after playing tennis for the first time and I found this video, I must say- this doctor knows her stuff!!! This immediately made a difference and I felt relieved to see most of the discomfort go away.. I am blown away, thank you Doctor Jo!

[nidderdalefitness]

Ive been in so much pain and these stretches and exercises are amazing. I’m so grateful. I have done then twice and such a difference already. If I’m injured again I know who to look for thank you so much x

[sakshamagrawal]

These exrcises work like a charm to relieve the pain pretty much instantaneously

[pratherbby]

Thank you. Thank you. thank you. thank you. first video to actually make my pain go away. You saved my track and field season.

[ah-dckc]

Very simple demonstration and effective. best video online, thank you Doc

[TunerBonesaw]

Had this issue a few years ago and needed a refresher on the exercises. After one set I already feel a difference. Thank you! Cute doggo, too!

[wmmwmb]

This is great content! I had shoulder surgery a year ago and no physical therapist ever told me this. Thank you and God bless you

[ptruscott]

I have been doing this tennis elbow video about five times a week since May of 2020 and it has TOTALLY CURED my elbow problem. Last Spring I injured my elbow lifting dumbbells with bad form (I was swinging them up not doing a controlled lift). Now I am fully back to doing my maximum dumbbell weight with no pain. Thanks Dr. Jo!

[Blonjel]

Thank Did these while laying in bed and it instantly feels better. Will be sure to do this throughout the day at work 😊😊😊

[ettcha]

Thank you for posting this. Until I tried these exercises with both hands, I had no idea how affected my right arm was. My left moves fluidly and effortlessly while my right is stiff and limited in comparison.

[tillypoozies]

Thankyou so much. I'm 52 and thought my weightlifting day's were done. This video has saved me. YOU'RE THE BEST.

[TOMS-uxzp]

Thank you Doctor Jo my wife went to the GP (UK) and he suggested looking on youtube to show her how to do these exercises and yours were exactly how he showed her to do so thank you and love Super Dog ...Lol

[gunillahartgers]

This was very useful! I did the exercises twice and I will add this video to my liked videos for repeated use.
You need a few props to do these exercises: a small dumbell or can, a small hammer, and a small towel. Good luck!