Tennis elbow, medically known as lateral epicondylitis, often stems from strained tendons in the forearm. While rest and over-the-counter medication suffice for home treatment, incorporating specific exercises can enhance recovery and deter recurrence. Here, we present eight effective exercises designed to strengthen forearm muscles and alleviate tennis elbow discomfort. Before attempting these exercises, ensure any swelling subsides, and it’s advisable to consult with a healthcare professional or therapist. [1]
- Wrist Lift, Palm Up
- Wrist Turn
- Wrist Turn with Weight
- Wrist Extensor Stretch
- Wrist Extensor Flex
- Elbow Bend
- Fist Squeeze
- Towel Twist
Wrist Lift, Palm Up
Target Muscle Groups: Forearm muscles.
Starting Position: Grip a lightweight, bend the elbow at a right angle, and extend the hand outward with the palm facing up.
Steps:
- Bend the wrist up towards the body.
- Hold this position for 5 seconds.
- Release the wrist slowly.
- Repeat this sequence nine more times.
- Complete two additional sets of 10 repetitions each.
Wrist Turn
Target Muscle Groups: Forearm muscles.
Starting Position: Bend your elbow at a right angle and extend the hand outward with the palm facing up.
Steps:
- Gradually twist the wrist until the palm faces down.
- Hold this position for 5 seconds.
- Repeat this movement nine more times.
- Complete two additional sets of 10 repetitions each.
