Tennis Elbow Exercises

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This leaflet has been provided by Arthritis Research UK, the national charity committed to preventing the onset of arthritis, developing a cure for arthritis and transforming the lives of those with arthritis.


This leaflet provides simple exercises that may help with tennis elbow.

  • Tennis elbow is caused by a strain to the tendons in your forearm. You may feel pain in your arm and tenderness in your elbow.
  • It can often be easily treated and your pain should ease within 2 weeks.
  • If you can, avoid repetitive movements of the elbow and hand.
  • You can take painkillers to ease pain. Taking them before exercise can help you stay active without causing extra pain.
  • Using an ice pack or hot-water bottle and learning how to protect your joints will help.
  • Try the exercises suggested here to help ease pain and prevent future symptoms.

Wrist turn

Wrist turn
  • Bend your elbow at a right angle and hold out your hand, palm up.
  • Turn your wrist slowly so that your palm is now facing down.
  • Hold for 5 seconds, and then slowly release.
  • Do 3 sets of 10 repetitions.

Wrist turn with weight

Wrist turn with weights
  • Repeat the exercise above while holding a light weight (eg, a tin of beans).

Wrist lift (palm up)

Wrist lift
  • Bend your elbow at a right angle.
  • Hold a light weight (eg, a tin of beans), palm up.
  • Bend your wrist slowly towards you.
  • Hold for 5 seconds, and then slowly release.
  • Do 3 sets of 10 repetitions.

Wrist flex

Wrist flex
  • Keeping your arm straight in front with your palm facing down, gently bend your wrist down.
  • Use the opposite hand to press the stretching hand back towards your body and hold for 15-30 seconds.
  • Straighten your wrist.
  • Gently bend the stretching hand backwards and use the opposite hand to pull the fingers back. Hold for 15-30 seconds.
  • Do 3 sets with each wrist.

Elbow bend

Elbow bend
  • Stand up straight and lower your arm to one side.
  • Bend your arm slowly upwards so your hand is touching your shoulder.
  • Hold for 15-30 seconds.
  • Repeat 10 times.

Content used with permission from the Arthritis Research UK website: Exercises to manage tennis elbow. Copyright for this leaflet is with Arthritis Research UK.

Original Author:
Arthritis Research UK
Current Version:
Peer Reviewer:
Arthritis Research UK
Document ID:
29102 (v1)
Last Checked:
Next Review:
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