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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.

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Eccentric wrist extension

Eccentric wrist extension

Rest the forearm on a table with the wrist over the edge, palm down, holding a light weight such as a filled water bottle. Use the other hand to lift the hand up. Then let go and lower it SLOWLY over 3 seconds using the painful arm alone.

  • 15 times
  • 3 sets
  • Once a day

Should feel: A working ache in the forearm Should not feel: Sharp pain at the elbow

Isometric wrist extension

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

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

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

Grip squeeze

Grip squeeze

Rest the forearm on a table with the elbow bent. Hold a soft ball or a rolled-up hand towel in the painful hand, squeeze firmly, hold, then relax slowly.

  • Hold 5 seconds
  • 10 times
  • 2 times a day

Should feel: The forearm muscles working Should not feel: Sharp pain at the outer elbow

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

Guides for you

In your language, free to download. Each one is a short PDF you can keep on your phone or print.

Tennis Elbow Englishहिंदीमराठी
Starting to Exercise Safely Englishहिंदीमराठी
Pain Gels, Sprays and Ointments Englishहिंदीमराठी

Read about Tennis elbow

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