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10 Tennis Elbow Exercises to Regain Your Championship Serve

Posted by Eric Grabin on

10 Tennis Elbow Exercises to Regain Your Championship Serve

Tennis elbow is an inflammation of the tendons that join the forearm muscles on the outside of the elbow. The forearm muscles and tendons become damaged from overuse — repeating the same motions again and again. This leads to pain and tenderness on the outside of the elbow. Here are 10 of the best exercises for tennis elbow:

Tennis Elbow Exercise 1) Eccentric Exercise for Tennis Elbow

 This specific movement is the foundation to which your damaged extensor tendon will start to heal.  Without implementing this exercise you simply will not get better!  Here is how to do it:

  • Use a light dumbbell weight (e.g. 1-2kg….or a small can from the kitchen cupboard)
  • Sit in a chair that preferably has an armrest
  • Rest your forearm on the armrest while holding the weight/can with palm facing down
  • Now let your wrist slowly drop down
  • Lift and extend your wrist back up to the starting position
  • Perform 10 repetitions, 3 times  every other day

Tennis Elbow Exercise 2) Forearm Extensor Stretch

Although not an exercise, stretching is an important component to overcoming a repetitive strain injury such as tennis elbow.  It allows for an increase of blood flow which is important to help accelerate the healing process.  Here is how to do this stretch:

 

  • Raise your affected arm to about 90 degrees out in front of you, parallel to the floor
  • Turn your hand so that your thumb is pointing down or as if you are pouring out a glass of water
  • Now bend your wrist
  • With your unaffected hand, reach over and grab the fingers of your affected hand
  • Slowly pull your fingers to increase the stretch in your forearm
  • Hold for 30 seconds and perform at least twice  every other day

Tennis Elbow Exercise 3) Forearm Flexor Strengthening Exercise

For this action you will need a dumbbell or can of soups/beans or whatever sort of can or tinned food you have in your cupboard.  Again this exercise can be performed while sitting in a chair.  Here is how to do it:

  • Sit in a chair with your forearm laying flat on your thigh or armrest if your chair has one
  • Hold the dumbbell or can in your hand
  • The palm of your affected hand should be facing upwards
  •  Let your wrist bend flop/bend over your knee or end of armrest while you are holding the dumbbell or can
  • Now slowly bend your wrist upwards towards the ceiling until your wrist is inline with your forearm
  • Perform ten repetitions, 3 times every other day

Tennis Elbow Exercise 4) Tricep Stretch

Although not an exercise, this stretch is important in your recovery because if helps decrease any stiffness or lack of mobility you may be experiencing due to your injury.  It will help improve your range of motion and help you get back your normal range of motion once again.  Here is how to do it:

  • Bend your arm behind your back, as if you were scratching your back
  • Put some gentle backwards pressure on the elbow using your good arm to feel the stretch
  • Hold for 30 seconds and perform 3 times every other day

Tennis Elbow Exercise 5) Ball Squeeze

For this technique you will need a “stress” or tennis ball.  This exercise targets the forearm flexors and small muscles in your forearm and hand.  It will drastic help improve your grip strength which will once again allow you to carry and hold items with confidence once again.  Here is how to do it:

  • Sit in a chair and grip the ball in the hand of your affected arm
  • Squeeze the ball and keep it squeezed for 3 seconds, then release
  • Work your way up to holding the squeeze for as long as you can
  • Do this exercise for 10 squeezes, twice every other day

Tennis Elbow Exercise 6) Drawing the Sword

For this movement you will need some sort of resistance band. Here is how you do it:

  • Imagine you are drawing a sword out of its sheath
  • The thumb starts facing downwards and at the end of the movement faces upwards
  • Lift your arm outward and upwards towards the ceiling
  • Perform ten repetitions, 3 times every other day

Tennis Elbow Exercise 7) Forearm Pronation and Supination with a Dumbbell

For this exercise you will need a dumbbell or can.  Again it is not important how much weight you use, it’s all about the movement.  Here is how to do it:

  • Stand with your feet shoulder apart
  • Bring your affected arm up and out in front of you parallel to the floor while holding the dumbbell or can
  • Start the movement with your thumb pointing upwards, then rotate your hand so that your thumb ends up pointing downwards
  • Perform ten repetitions, 3 every other day

Tennis Elbow Exercise 8) Bicep curls

This exercise focuses primarily on building back up the strength in your forearm and bicep.  These two muscle groups are on either side of your elbow and need to be kept in good shape to avoid re-injury.  For the women reading this, don’t worry you won’t build big biceps/muscles in your arms.  All you need is a light dumbbell or can.  Here is how to do it:

  • Sit in a chair and grasp the dumbbell/can in your hand
  • Open your legs and let your arm fall between your legs and rest your elbow on the inside of your thigh so that your forearm is facing the other leg
  • Now bend/flex your arm upward towards the ceiling as if you were striking a bicep pose
  • Bring your arm so far that your forearm is parallel to the floor
  • Perform 10 repetitions, 3 times every other day

Tennis Elbow Exercise 9) Hammer curls

You will again need the light dumbbell or can you have been using all throughout these exercises for tennis elbow.  This action will help thicken and strengthen your forearm muscles, flexors, extensors and tendons.  Here is how to do it:

  • Stand with your feet shoulders width apart
  • Hold the dumbbell or can in the hand of your affected elbow
  • Keep your arm in close to your body and incorporate a  “hammer grip” (imagine you are holding a hammer)
  • Bend your elbow until your forearm is perpendicular(90 degress) to your bicep
  • Perform ten repetitions, 3 times every other day

Tennis Elbow Exercise 10) Rhomboid and Back Strengthening Exercise

You may be thinking, why do I need to strengthen my back.  Remember all of the muscles of your body are interconnected and form a kinetic chain.  An injury to one muscle can affect the balance and movement of other muscles in your body.  Here is how to do this movement:

  • Lie on your stomach
  • Squeeze your shoulder blades together
  • Raise both hands with your palms facing away from you and thumbs pointing upwards
  • Hold for 20 seconds and repeat 3 times every other day

So there the top 10 most effective tennis elbow exercises that you can easily do at home. Without following a program that doesn’t include exercise, you will simply not get better. Adding the Enerskin Elbow Sleeve during these tennis elbow exercises will help secure your elbow and prevent a future Tennis Elbow injury. Get yours now by clicking the image below. 

Sources:

Strengthening Exercises for Tennis Elbow

Tennis Elbow Exercises

 

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