Eccentric wrist extension
Hold a light weight, palm down. Lift with the other hand, then lower SLOWLY over 3 seconds using the painful arm.
- 15 times
- Once a day
Should feel: A working ache in the forearm Should not feel: Sharp pain at the elbow
Home / Patient library / Exercise sheets / Sheet 12
Elbow and wrist exercises
Shoulder & elbow · Tennis elbow
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Isometric wrist extension
Press the back of the hand upwards against the other hand without moving.
- Hold 10 seconds
- 10 times
Should feel: The forearm working Should not feel: Pain
Wrist extensor stretch
Straighten the elbow, palm down, and gently pull the hand down.
- Hold 20 seconds
- 3 times
Should feel: A stretch on top of the forearm Should not feel: Numbness
Forearm rotation
Elbow tucked in, turn the palm up and down slowly.
- 10 times
- 2 times a day
Should feel: Free movement Should not feel: Clicking with pain
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
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