Exercises & stretching
for tennis elbow

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Benefits of exercise for elbow pain

Movement is one of the most effective ways to recover from tennis elbow. Gentle, progressive exercise helps the tendon regain strength and flexibility, improves grip confidence, and reduces the chance of recurrence.

Rest alone may ease pain briefly, but too much rest can make tendons weaker and slower to heal. Clinical guidelines recommend active care, which builds tissue tolerance and restores your ability to grip, lift, and move comfortably¹ ².

Regular movement also improves blood flow to the tendon and supports your brain’s natural pain regulation systems, helping you return to normal activity safely³.

Good exercises for elbow pain

Not every exercise is right for every person. If a movement causes sharp pain or new symptoms, stop and consult a medical provider.

1. Prayer position

What it helps: Eases pain and activates the tendon without overload.

How to do it: Start with the palms of your hands together in front of your face, elbows to the side. Then, lower your hands and raise your elbows, as much as possible, without separating the palms. Hold the position for as long as you can. Repeat 4–5 times, once or twice daily. Research shows that isometric loading can reduce tendon pain and maintain strength early in recovery¹.

2. Wrist flexion and extension

Why it helps: Improves comfortable movement and decreases stiffness. How to do it: Stand tall with your elbow tucked in against your side. Gently bend your wrist forward and backward through a pain-free range. Move slowly and avoid forcing the motion. Perform 3 sets of 10–15 reps, once daily.

How to do it: Stand tall with your hands on your hips. Gently arch backward within a comfortable range, pause briefly, then return to upright. Repeat several times throughout the day.

3. Supination/pronation

Why it helps: Builds control in the forearm muscles that rotate your wrist.

How to do it: Bent your elbow at 90 degrees and keep it tucked in against your side. Slowly rotate your wrist outward (palm up) and inward (palm down), keeping the movement controlled. Repeat 10–12 times each direction for 2–3 sets. This exercise helps restore forearm coordination and reduces strain on the common extensor tendon¹ ⁶.

4. Scapular retraction (shoulder blade squeeze)

Why it helps: Reduces stiffness and promotes flexibility through the forearm.

How to do it: Extend your arm in front of you with the elbow straight and palm down. Gently bend your wrist downward with your other hand until a stretch is felt along the outer forearm. Hold for 20–30 seconds, repeat 2–3 times.

Helpful stretches for tennis elbow

1. Wrist extensor stretch

How it helps: Reduces stiffness and promotes flexibility through the forearm.

2. Wrist flexor stretch

How it helps: Balances forearm muscle tension and improves comfort.

How to do it: With your arm extended and palm up, gently pull your fingers back toward you with the other hand until you feel a stretch in the inner forearm. Hold 20–30 seconds, repeat 2–3 times.

3. Neck and shoulder stretch

How it helps: Eases referred tension from upper-body posture.

How to do it: Gently tilt your head to one side while keeping your shoulders relaxed. Hold 15–20 seconds per side.

Did you know?

In a study of people with elbow pain, 89% reported major improvement within one year even without surgery or injections, when they followed active rehabilitation². Sword Health’s digital program for upper-limb pain shows similar functional recovery and satisfaction to in-person physiotherapy, with high adherence and no safety issues⁷.

Exercises to avoid with elbow pain

Certain movements can irritate the tendon during early recovery. Try to limit or modify these until pain improves:

Heavy gripping with the elbow straight (e.g., lifting a full pan or hammering)
Repetitive wrist extension under load (typing or using tools for long periods without breaks)
Sudden jerking or twisting motions of the forearm
High-resistance wrist curls or racquet swings before strength returns

Exercise should challenge but never sharply increase pain. Tendons recover best when load is increased gradually¹ ² ⁵.

Clinical insight

Imaging isn’t needed for typical tennis elbow. The best outcomes come from education, progressive exercise, and load management, not rest or repeated injections¹ ⁴ ⁵. Structured movement retrains your tendon to handle daily and work tasks safely and helps prevent flare-ups.

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People with tennis elbow also explore

Forearm pain Elbow pain

Footnotes

Lucado AM et al. Lateral Elbow Pain Clinical Practice Guideline. J Orthop Sports Phys Ther. 2022.

Sanders TL, et al. The Epidemiology and Health Care Burden of Tennis Elbow. Am J Sports Med. 2015;43(5):1066–1071.

Singh D et al. Medial Tendinopathy Review. Br J Sports Med. 2023.

Yoon SY, et al. Beneficial Effects of Eccentric Exercise in Lateral Elbow Tendinopathy. J Clin Med. 2021;10:3968.

NICE Clinical Knowledge Summary. Tennis Elbow. Updated 2024. cks.nice.org.uk.

JOSPT. Immediate Effects of Two Counterforce Braces on Pain-Free Grip (RCT). J Orthop Sports Phys Ther. 2014;44(2):120–128.

Pak SS, et al. Comparing Digital to Conventional Physical Therapy for Chronic Shoulder Pain: Randomized Controlled Trial. J Med Internet Res. 2023;25:e49236 .