Pre Game

The following exercises are examples of the strengthening routines commonly prescribed by physicians and physical therapists to help active people recover from tennis elbow. Depending on the specifics of your injury, some or all of these exercises may not apply. Always check with your physician or physical therapist before beginning a stretching or strengthening program.

STRETCHING

Bending Elbow

Stand, with the injured arm straight at your side. Slowly, bend the elbow (if necessary, use the other hand to help). Hold for 20 to 30 seconds. Repeat three or four times.

Extending Elbow

Kneel in front of a table. Place the injured arm flat on the table. Bend the hand and forearm up to a right angle, then slowly lower back down. Hold down for 20 to 30 seconds. Repeat three times.

Back and Arms Stretch 1

Standing, link your hands together behind your waist. Then, simply rotate your elbows inward while you straighten your arms.

Back and Arms Stretch 2

Standing, link your hands together behind your waist. Lift your arms up until you feel a nice stretch. Hold for ten to 20 seconds. Repeat, as you like.

Back and Arms Stretch 3

Standing, reach your arms behind at shoulder level, and grasp something. (For example, both sides of a doorway.) Lean forward and straighten your arms. Hold for ten seconds. Repeat, as you like.

Shoulder and Upper Arm Stretch

For a right shoulder: Standing, grasp the back of your left shoulder by reaching across your chest with your right hand. Hold your right elbow in your left hand, and gently pull the elbow to the left, until you feel a nice stretch. Reverse directions for the left shoulder.

Triceps and Shoulder Stretch

Standing, raise your arms over your head. Grasp the elbow of one arm with the hand of the other. Pull that elbow behind your head, until you reach a comfortable stretch. Hold for ten to 15 seconds. Repeat two or three times.

Stretching Arms 1

Hold one arm straight in front of you, with the wrist flexed and the fingers pointing up. Grasp the hand and thumb with the other hand, and pull the wrist down. Hold for ten to 15 seconds. Repeat ten to 20 times.

Next, flex the wrist and point the fingers down. Grasp the back of the hand and the thumb with the other hand, and pull the wrist down. Hold for ten to 15 seconds. Repeat ten to 20 times.

Stretching Arms 2

Standing, straighten your arm out in front of you. Flex the wrist and point the fingers down, until you feel a stretch across the top of the forearm. Next, flex the wrist and point the fingers up, until you feel a stretch across the bottom of the forearm.

STRENGTHENING

The following exercises are examples of elbow and forearm strengthening routines to help you control arm movements and prevent injury. Depending on your specific medical history, some or all of these exercises may not apply. Always consult with your physician before beginning a strengthening program.

Each exercise is meant to be performed three to five times a week. Begin the exercises with two- to three-pound weights, performing the motion slowly with each arm. Start with a set of ten repetitions. When you can finish one set without difficulty, try two and then three sets. Only increase the weights when you can easily perform three sets. Each time you increase the weights, reduce the number of sets to two until you can easily perform them.

The proper weight to use is one that you can lift ten times, with the last two to three lifts of at least moderate difficulty.

Elbow flexion

Stand with your arm at your side, palm facing your body. Bend your elbow, while rotating your palm to face upward, lifting the weight slowly. Keep your upper arm steady. Return to the starting position and repeat.

Elbow extension

Lie on your back with your elbow pointed toward the ceiling. Your elbow should be bent so that the weight is held next to your head, palm facing inward. Place the opposite hand on the triceps for support. Extend your elbow completely, until your arm is straight. Keep your upper arm steady. Return slowly to the starting position and repeat.

Forearm supination

To perform this exercise, take the weight off one side of the bar and use a bar weighted at only one end. Sit with your forearm supported on a table or on your thigh so that your hand can move freely. With your palm facing down, hold the unweighted side of the bar with your thumb facing the weighted side. Rotate your forearm until the bar and your thumb are pointed at the ceiling, keeping your elbow as still as possible. Return slowly to the starting position and repeat.

Forearm pronation

To perform this exercise, take the weight off one side of the bar and use a bar weighted at only one end. Sit with your forearm supported on a table so that your hand can move freely. With your palm facing up, hold the unweighted side of the bar with your thumb facing the weighted side. Rotate your forearm until the bar and your thumb are pointed toward the ceiling. Hold your upper arm and elbow as still as possible. Return slowly to the starting position and repeat.