Tennis Elbow Exercises - Strengthening The Injury

For this tennis elbow exercises you will want to grab yourself a can of soup (or any other canned fruits/vegetables).

1. Rest your forearm on a table or on your knee but make sure that your hand holding the soup hangs freely over the edge (palms downwards).
2. Slowly lift YOUR WRIST upwards until it is at a 90 degree and with your forearm.
3. Bring the wrist down to the starting position (parallel to the floor)

Instead of lifting the wrist up and down this time you are looking to rotate the wrist around.

1. Grab your can of soup in your hand and hold it over the edge of a table or your knee (support your forearm and let your wrist hang off).
2. Keep a straight wrist and twist until your palm faces upwards.
3. Twist again until your palm faces down.
4. Repeat.

To add extra resistance use a light weight or even a hammer.

For this exercise you will need a thick rubber band

1. Take the rubber band and wrap it around all your five fingers.
2. Without causing too much pain straighten your elbow out as far as you can.
3. With the rubber band around your finger try to straighten and spread your fingers.
4. Hold this position for 3 seconds and then relax.
5. Repeat

For extra resistance consider using a second rubber band

This isn't one of the tennis elbow exercises but instead a stretch but it works equally as well.

For right-handers (lefties do this in reverse
1. Place your arms straight in front of you
2. Put your right arm over your left and interweave the fingers (if the pain is on the left put your left over the right)
3. Now slowly pull on the right hand (towards the ceiling) with the left had
4. Now hold this for 30 seconds keeping you r right arm locked in place

You should aim to do this stretch 3 times in the morning and 3 times in the night.

Check out MyTennisElbowCure.com for many more stretches like this!

For this exercise you will need a rubber ball or a tennis ball.

1. Hold the ball in the palm of your hand
2. Slowly squeeze the ball until you can't any further
3. Hold this position for a few seconds
4. Release until normal shape of ball has returned
5. Repeat again

For this you will need a towel or an old long cloth.

1. Stretch the towel behind your back holding both ends (one behind the head the other at the lower back)
2. With the higher hand slowly pull upwards until you get to as far as you can go
3. Now slowly pull the lower hand until you can go no further
4. Repeat this exercise 5 times

Check out the picture on the right to understand the concept of the exercise

For this you will need a pole like object ( a broom, wooden pole) OR you can use a dumbbell too.

1. With the arm outstretched (the one that feels tender), hold the pole straight in that hand
2. Slowly tilt the pole downwards without moving the arm, just the wrist
3. Bring the pole back up
4. Repeat this 20 times 2-3 times every day

Once this starts to get easier you can bring your hand lower down the pole OR you can go onto using a dumbbell to help you eliminate tennis elbow