Stretches for Tennis Elbow

Tennis elbow is a condition where the tendons in your elbow become inflamed and painful, oftentimes from repetitive motions of the wrist and arm. Other studies suggest that there isn’t an exact cause of tennis elbow. 

About 2% of the population have tennis elbow. The symptoms are most common in people between the ages of 40 and 60. Tennis elbow is equally common in men and women. Symptoms can last a few weeks and often several months. The pain goes away within 1 year in 80% of people who develop tennis elbow. Other people have symptoms that last longer. 

This blog has been designed to provide stretches for those who would like to decrease their risk of getting tennis elbow and decrease symptoms of tennis elbow. Some of the benefits of stretching include helping to decrease your risk of injuries, improving blood flow, and allowing your muscles to work most efficiently.

As a reminder, do not complete any of these stretches if they cause pain. Talk to your healthcare provider first if you have a compromising health condition. Below are three stretches with directions that would be ideal for people who are wanting to avoid tennis elbow.

 

Stretches and Exercises

The stretches and exercises below are designed for optimal outcomes. If you are not able to complete all sets and repetitions due to time constraints, just remember that some stretching is better than none. 

 

• Finger and wrist extensor stretch

• 1. Straighten your elbow with your palm down. 
  2. Bend your wrist down and make a gentle fist. If you feel discomfort, then relax your fingers. 
  3. Gently pull down on the back of your hand. 
  4. For an additional stretch, rotate your arm so that your hand is pointing away. 
  5. Hold this position for a count of 10 or complete 10, 1-2 second pulses. 

 

• Finger and wrist flexor stretch 

1. Straighten your elbow with your palm up. 
2. Point your fingers toward the floor. 
3. Use your other hand to gently pull down on your palm and fingers.  
4. Hold this position for a count of 10 or complete 10, 1-2 second pulses. 

 

• Multiple motion elbow stretch (we know… it’s a little complicated. You may have better luck just watching the video)

• 1. Extend your hand and arm outward and then extend your wrist. You would be making a stop motion with your arm and hand. 
  2. Simultaneously curl your fingers in, one at a time, starting with your pinky, while rotating your palm towards you and flexing your wrist. 
  3. Keep your hand and wrist in a flexed position while bending your elbow. Bend your elbow as far as you can. 
  4. Move your hand through your armpit area then slowly and simultaneously extend your shoulder, elbow, wrist, and fingers. 

 

Check out our YouTube video below for a visual representation of the blog!

 

 

*Disclaimer*

Not all exercise is suitable for everyone. Please be advised that there are risks involved in participating in any exercise program. The instruction and advice presented here are in no way a substitute for medical counseling. Please consult with your doctor to determine if you are healthy enough to exercise.

To ensure your safety and obtain the maximum benefits of this program, do not force any of the exercises. Some of the stretches are extreme. Please go gently and be careful getting into them. If you feel pain, stop. DBA: Alter Ergo, assumes no responsibility for injuries suffered while practicing the techniques in this blog and video. Users perform the exercises at their own risk.