Tennis elbow, also known as lateral epicondylitis, is a painful condition that affects the outer side of the elbow. It is commonly caused by overuse or repetitive strain on the tendons and muscles that attach to the lateral epicondyle, the bony bump on the outside of the elbow.

If you are experiencing tennis elbow, exercises and stretches can help reduce pain and improve your overall function. In this article, we will discuss tennis elbow exercises and stretches, including those found on YouTube, physical therapy exercises, and exercises recommended by the NHS and for bodybuilding.

Exercises and Stretches for Tennis Elbow

Exercises and stretches can be helpful in reducing pain and improving function in individuals with tennis elbow. Here are some of the best exercises and stretches for tennis elbow:

Tennis Elbow Exercises on YouTube

YouTube is a great resource for finding exercises and stretches for tennis elbow. Some of the best exercises and stretches include:

• Wrist extensions: Hold a light weight or a can of soup in your hand and sit with your forearm resting on a table. Slowly lift the weight up towards your wrist, keeping your elbow and wrist straight. Lower the weight back down with control. Repeatfor 10 – 15 repetitions.
• Reverse wrist extensions: Hold a light weight or a can of soup in your hand and sit with your forearm resting on a table. Slowly lift the weight up towards your wrist, bending your wrist down towards the table. Lower the weight back down with control. Repeat for 10 – 15 repetitions.
• Eccentric wrist curls: Hold a light weight or a can of soup in your hand and sit with your forearm resting on a table. Slowly lift the weight up towards your wrist, then lower the weight back down slowly, taking 3 – 4 seconds to lower it. Repeat for 10 – 15 repetitions.
• Tennis ball squeeze: Hold a tennis ball in your hand and squeeze it as hard as you can, holding the squeeze for 5 – 10 seconds. Release and repeat for 10-15 repetitions.
• Forearm pronation/supination: Hold a light weight or a can of soup in your hand and sit with your forearm resting on a table. Turn your forearm so that your palm is facing down, then rotate it back up so that your palm is facing up. Repeat for 10 – 15 repetitions.

Physical Therapy Exercises for Tennis Elbow

A physical therapist can provide individualized exercises and stretches for tennis elbow based on your specific needs and symptoms. Some common physical therapy exercises for tennis elbow include:

• Eccentric wrist curls with a Theraband: Hold a Theraband in your hand and sit with your forearm resting on a table. Slowly lift your wrist up towards your elbow, then slowly lower it back down, taking 3 – 4 seconds to lower it. Repeat for 10 – 15 repetitions.
• Wrist flexor stretches: Extend your arm in front of you with your palm facing down. Use your other hand to gently pull your fingers towards your wrist, stretching the wrist flexor muscles. Hold for 15 – 30 seconds and repeat on the other arm.
• Wrist extensor stretches: Extend your arm in front of you with your palm facing up. Use your other hand to gently push your fingers down towards the ground, stretching the wrist extensor muscles. Hold for 15 – 30 seconds and repeat on the other arm.

Exercises for Tennis Elbow from NHS

The National Health Service (NHS) in the UK recommends the following exercises for tennis elbow:

• Wrist extension stretch: Extend your arm in front of you with your palm facing down. Use your other hand to gently pull your fingers towards your wrist, stretching the wrist extensor muscles. Hold for 15 – 30 seconds and repeat on the other arm.
• Wrist flexor stretch: Extend your arm in front of you with your palm facing up. Use your other hand to gently push your fingers down towards the ground, stretching the wrist flexor muscles. Hold for 15 – 30 seconds and repeat on the other arm.
• Forearm pronation/supination: Hold a light weight or a can of soup in your hand and sit with your forearm resting on a table. Turn your forearm so that your palm is facing down, then rotate it back up so that your palm is facing up. Repeat for 10 – 15 repetitions.

Tennis Elbow Exercises for Bodybuilding

Bodybuilding exercises can also contribute to the development of tennis elbow, but incorporating proper form and incorporating these exercises into a well – rounded workout routine can help reduce the risk of injury. Here are some exercises for tennis elbow in bodybuilding:

• Cable tricep pushdowns: Use a cable machine to perform tricep pushdowns, keeping your elbows close to your body and using a weight that is challenging but not too heavy.
• Hammer curls: Hold a dumbbell in each hand with your palms facing in towards your body. Curl the weights up towards your shoulders, keeping your elbows close to your body.
• Reverse curls: Hold a barbell with an overhand grip and your palms facing down. Curl the weight up towards your shoulders, keeping your elbows close to your body.
• Dumbbell wrist curls: Hold a dumbbell in each hand and sit with your forearms resting on a bench or table. Slowly lift the weights up towards your wrist, then lower them back down with control. Repeat for 10 – 15 repetitions.

If you are experiencing tennis elbow, chiropractic treatment may be a great option to consider. Chiropractors are trained in diagnosing and treating musculoskeletal conditions, including tennis elbow. Chiropractic treatment for tennis elbow typically involves a combination of manual therapies, exercises, and lifestyle modifications.

Overall, chiropractic treatment can be a safe and effective option for individuals with tennis elbow. By utilizing a combination of manual therapies, exercises, and lifestyle modifications, chiropractors can help reduce pain and improve function, allowing you to get back to the activities you love. If you are experiencing tennis elbow, consider consulti