Tennis elbow isn’t just a problem for athletes—it’s a common overuse injury that shows up in desk workers, firefighters, caregivers, and anyone who grips, lifts, or repeats the same arm movements day after day.
The good news? Targeted, consistent exercise can help reduce pain, improve tendon health, and restore function.
Perform this sequence twice daily:
Wrist Extensor Stretch
Extend your arm experiencing elbow pain in front of you with your palm facing down. Use your unaffected arm to bend the wrist down towards the ground. Keep your elbow straight.
Sets: 1 Reps: 10 Hold: 5 seconds
Cross Friction Massage
Place your affected arm on a table palm-side down. With your other hand, use 2-3 fingers and massage the forearm ear the boney part of the elbow where there is some soreness. Move your fingers across the arm in a horizontal direction (side to side).
Sets: 1 Reps: 2 Hold: 30 seconds
Forearm Pronation and Supination
Bend your elbow to 90 degrees in front of you with your palm facing upwards (like you are holding a tray). Rotate your forearm so the palm of your hand faces downwards.
Sets: 1 Reps: 20 Hold: 1 second
Wrist Flexion and Extension
Make a fist, resting the wrist off the edge of a table. Bend the wrist down. Then, bend the wrist up.
Sets: 1 Reps: 20 Hold: 1 second
Towel Grip
Place a rolled up towel in your hand and squeeze.
Sets: 1 Hold: 3 minutes
Pec Doorway Stretch
While standing in a doorway, place the inside of your forearm on the door frame (extended from your shoulder with hand facing up). Take a step forward and bend your knee until you feel a stretch in your chest/shoulder. NOTE: Your legs control how much you stretch by bending and straightening your knee through the doorway.
Sets: 1 Reps: 5 Hold: 15 seconds
When it comes to tennis elbow, consistency matters more than intensity. These exercises are designed to be low-load and repeatable, helping calm irritated tissue while gradually rebuilding strength and tolerance.
Solveglobal member therapists can help tailor exercises to you and your specific movement needs- whether you are actively experiencing elbow pain or want to reduce your risk of developing it.
Head to Solveglobal.com to see how our team works to help you move, feel, and perform your best at work, at home, and while doing the things you love.
