WHAT YOU NEED TO KNOW: What are tennis elbow exercises? Tennis elbow exercises help decrease pain and swelling in your elbow, forearm, wrist, and hand. They also help strengthen your arm muscles. Start these exercises slowly. Stop if you feel pain. - Finger extensions: Hold the fingertips of your injured arm close together with your fingers and thumb straight. Put a rubber band around the outside of your fingers and thumb. Spread your fingers apart and then slowly bring them together without letting the rubber band fall off. Repeat 40 times.
- Wrist flexor stretch: Hold your arm straight out in front of you with your palm facing down. Use your other hand to grasp your fingers. Keep your elbow straight and slowly bend your hand back. Your fingertips should point up and your palm should face away from you. Do this until you feel a stretch in the top of your wrist. Hold for 10 seconds. Repeat 5 times.
- Wrist extensor stretch: This stretch is the opposite of the wrist flexor stretch. Hold your arm straight out in front of you with your palm facing down. Use your other hand to grasp your fingers. Keep your elbow straight and slowly bend your hand down. Your fingertips should point down and your palm should face you. Do this until you feel a stretch in the bottom of your upper wrist. Hold for 10 seconds. Repeat 5 times.
- Bicep curls: Place your uninjured hand under your injured elbow for support. Turn your palm so that it faces up and hold a light weight in your hand. Bend your elbow and straighten 30 times.
When should I contact my healthcare provider? - You have more pain or weakness in your arm, wrist, hand, or fingers.
- You have new numbness or tingling in your arm, hand, or fingers.
- You have questions or concerns about tennis elbow exercises.
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