If you've ever felt a sharp pain on the outer side of your elbow, especially after playing tennis or doing repetitive arm movements, you might be dealing with tennis elbow.
This common condition can make even the simplest tasks, like lifting a cup of coffee or typing on a keyboard, painful.
The good news is that there are specific arm stretches designed to relieve this discomfort and help you recover faster.
Understanding and practicing these arm stretches for tennis elbow can be the key to reducing pain, improving mobility, and getting back to doing what you love, pain-free:
Related: Arm Stretches Before Workout
Best Arm Stretches For Tennis Elbow
Don’t you know what stretches are good for tennis elbow? Here are top few of them:
1. Supinator Stretch
The Supinator Stretch is beneficial for people with tennis elbow because it helps to loosen the supinator muscle, which is located in the forearm and is often tight in those experiencing elbow pain.
By stretching this muscle, you can reduce the strain on your elbow joint, easing pain and improving your ability to perform everyday activities without discomfort.
Steps:
- Sit or stand with your arm extended straight out in front of you, palm facing up.
- Use your other hand to gently grasp your hand and rotate your palm downward (pronation).
- You should feel a stretch along the top of your forearm.
- Hold the stretch for 20-30 seconds.
- Slowly return to the starting position and repeat on the other arm if needed.
2. Forearm Pronation/Supination Stretch
The Forearm Pronation/Supination Stretch is effective for tennis elbow because it increases the range of motion and flexibility in your forearm muscles.
These muscles are involved in the twisting and turning of your wrist, which are movements that often aggravate tennis elbow.
By regularly performing this stretch, you can help reduce tension in the forearm, lessen pain, and prevent further injury.
Steps:
- Sit or stand with your elbow bent at a 90-degree angle, close to your side, with your palm facing up.
- Slowly rotate your forearm so your palm faces down (pronation).
- Hold this position for 5-10 seconds.
- Then, rotate your forearm so your palm faces up (supination).
- Hold this position for 5-10 seconds.
- Repeat the rotation for 10-15 repetitions.
3. Towel Twist Stretch
The Towel Twist Stretch is a simple but powerful exercise for strengthening and stretching the muscles in your forearm.
For those with tennis elbow, this stretch can help reduce pain by relieving tension in the muscles and tendons that attach to the elbow.
The twisting motion helps to build strength in these muscles, which can lead to better support for the elbow joint and a reduction in symptoms over time.
Steps:
- Sit or stand with your back straight.
- Hold a towel with both hands, one hand at each end.
- Keeping your arms in front of you, twist the towel as if you were wringing out water.
- Twist the towel in one direction, hold for 10 seconds, then twist in the opposite direction.
- Repeat the exercise 10 times in each direction.
4. Isometric Wrist Extension Stretch
For those who want to treat tennis elbow fast, the Isometric Wrist Extension Stretch is particularly useful because it targets the extensor muscles in the forearm.
These muscles are often overused in activities that involve repetitive wrist motions, leading to pain.
This tennis elbow exercise helps to strengthen these muscles without putting too much strain on the elbow, which can help to relieve pain and improve your overall forearm strength and endurance.
Steps:
- Sit down and rest your forearm on a table or your thigh, with your hand hanging off the edge and palm facing down.
- Hold a lightweight object like a small dumbbell or a water bottle.
- Without moving your wrist, press your hand upward against your other hand or a flat surface to create resistance.
- Hold this position for 10-15 seconds.
- Relax and repeat for 8-10 repetitions on each arm.
5. Wrist Extensor Stretch
The Wrist Extensor Stretch is designed to stretch the muscles on the top of your forearm, which are commonly tight and painful in those with tennis elbow.
By gently stretching these muscles, you can reduce the tension that contributes to elbow pain.
This stretch can help to improve flexibility and range of motion, making it easier to perform daily tasks without discomfort.
Steps:
- Extend your arm in front of you with your palm facing down.
- Use your other hand to gently pull your fingers back toward your body, bending your wrist downwards.
- You should feel a stretch along the top of your forearm.
- Hold the stretch for 20-30 seconds.
- Release and repeat on the other arm if needed.
6. Wrist Flexor Stretch
The Wrist Flexor Stretch is beneficial for alleviating tennis elbow symptoms by stretching the muscles on the underside of your forearm.
These muscles can become tight and contribute to pain in the elbow.
Stretching them regularly can help reduce this tightness, improving flexibility and making your wrist and elbow movements more comfortable.
Steps:
- Extend your arm in front of you with your palm facing up.
- Use your other hand to gently pull your fingers back toward your body, bending your wrist upwards.
- You should feel a stretch along the underside of your forearm.
- Hold the stretch for 20-30 seconds.
- Release and repeat on the other arm if needed.
Over To You
Dealing with tennis elbow can be frustrating, especially when it interferes with your daily activities.
However, incorporating the right arm stretches into your routine can make a significant difference.
These simple yet effective stretches for tennis elbow not only ease the pain but also help prevent the condition from worsening.
So, why wait? Begin with these stretches and feel the difference.
By the way, have you ever done some yoga arm stretches?
