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Elbow exercises

Tennis elbow — pain on the outside of the elbow when gripping, lifting, or turning a handle.

How to workThe slow lowering is the treatment here. Mild discomfort during it is acceptable, but if pain is still worse the next day, use less weight.
See a doctor, not a stretch
Slow lowering
धीरे नीचे उतारना
  1. Rest the forearm on a table, palm down, wrist over the edge.
  2. Hold a light weight — half a kilo, or a water bottle.
  3. Use the other hand to lift the wrist up.
  4. Let go and lower it alone, slowly, over three or four counts.
Where you should feel it: A working pull in the outer elbow and forearm — on the way down.
15 reps × 3 sets daily, for 6–12 weeks
Forearm stretch
अगली बाँह का खिंचाव
  1. Arm straight out in front, palm down.
  2. With the other hand, bend the hand downwards.
  3. Keep the elbow straight.
  4. Hold 30 seconds.
Where you should feel it: A stretch from the outer elbow down to the wrist.
3 reps, twice a day
Light grip
हल्की पकड़
  1. Hold a soft ball or rolled cloth.
  2. Squeeze at half strength, keeping the elbow at your side.
  3. Hold five, release.
  4. Squeeze less hard if it hurts more.
Where you should feel it: Work in the palm and forearm.
10 reps × 2 sets

Alongside

Tennis elbow takes months — the recovery is slow but reliable. Judge it at six weeks, not at six days.

What this is for

Tennis elbow

See also

Knee exercisesNeck exercisesShoulder exercisesLow back and sciatica exercisesHeel pain exercisesWrist and hand exercisesJaw exercisesHip exercises