Tennis Elbow Exercises
Complete home exercise program for lateral epicondylitis. These exercises are proven to reduce pain by up to 81% when done consistently.
Before You Start
These exercises should be done after initial pain subsides (usually 2 weeks). Stop any exercise that causes sharp pain. Mild discomfort (3-4/10) is acceptable. Consult Dr. Reddy if pain worsens.
Extend your arm straight out with palm facing down
Use other hand to gently bend wrist downward
Keep elbow straight throughout
Feel stretch on top of forearm
Hold for 30 seconds, release slowly
Hold FlexBar vertically with affected arm at top
Twist bar with unaffected (bottom) hand
Extend both arms in front, keeping twist
Slowly release twist using affected hand only
This is the 'eccentric' strengthening phase
Rest forearm on table, wrist hanging over edge, palm down
Hold light weight (0.5-1 kg)
Use unaffected hand to lift weight up
Slowly lower weight using affected wrist only (3-5 seconds)
This eccentric lowering is the key movement
Hold a hammer or similar weighted object
Rest elbow on table at 90 degrees
Rotate forearm palm up, then palm down
Keep elbow still - only forearm moves
Move slowly and controlled
Hold a soft stress ball or tennis ball
Squeeze firmly for 5 seconds
Release completely
Repeat 10 times
Rest between sets
Daily Exercise Schedule
Morning
- Wrist Extensor Stretch
- Tyler Twist
- Ball Squeeze
Afternoon
- Wrist Extensor Stretch
- Pronation/Supination
Evening
- Wrist Extensor Stretch
- Tyler Twist
- Eccentric Wrist Curls
Progression Guidelines
- Week 1-2: Focus on stretching and gentle mobility only
- Week 3-4: Add Tyler Twist with lightest FlexBar
- Week 5-8: Add eccentric wrist curls, increase FlexBar resistance
- Week 9+: Gradual return to activities, continue maintenance exercises