Preventing Tennis Elbow

4 Strengthening Exercises:

  • Tennis Ball Squeeze – Hold a tennis ball in your hand, and squeeze the tennis ball for about 6 seconds. Then relax for about 10 seconds. You should repeat for 8-12 times. Remember to do the exercise on both hands.
  • Dumbbell Flexor wrist Curl – Hold a dumbbell in each hand and rest your arms and elbows on a bench or on your legs. The palm should be pointing up and your elbows in roughly 90 degrees angle. Bend the wrist so that the dumbbells moves towards the floor, and go back up again as high as possible. Finally, go back to the starting position. Do 8-12 repetitions for 3 sets.
  • Dumbbell Extension Wrist Curl – Hold a dumbbell in each hand and rest your arms and elbows on a bench or on your legs. The palm should be pointing down and your elbows in roughly 90 degrees angle. Bend the wrist so that the dumbbells moves towards the floor, and go back up again as high as possible. Finally, go back to the starting position. Do 8-12 repetitions for 3 sets.
  • Dumbbell Pronation and Supination – Hold a dumbbell in each hand and rest your arms and elbows on a bench or on your legs. Your thumbs has to point upwards. Turn the wrist inward as far as possible and then outward as far as possible. Do 8-12 repetitions for 3 sets.

2 Stretching Exercises:

  • Wrist Flexor Stretch – Extend your arm in front of you with your palm up, and bend your wrist so that your fingers is pointing towards the floor. With your other hand, gently bend your wrist further until you feel a mild to moderate stretch in your forearm. Hold this position for about 20-30 seconds.
  • Wrist Extensor Stretch – Extend your arm in front of you with your palm down, and bend your wrist so that your fingers is pointing towards the floor. With your other hand, gently bend your wrist further until you feel a mild to moderate stretch in your forearm. Hold this position for about 20-30 seconds.