What Upper Body Exercises Can I Do With Tennis Elbow?

Tennis elbow is an inflammation of a tendon that attaches to your wrist and arm bone (humerus). Elbow tendonitis can be caused by repetitive motions. It causes pain in the elbow joint area, which causes inflammation.

The inflammation causes the scar tissues to swell and makes it difficult for them to heal. Tennis players use these elbow tendons while playing the game, which can overuse them and lead to lateral elbow pain.

Lateral epicondylitis is called Tennis elbow by the medical profession. Tennis elbow can be painful but it is also a nagging injury, meaning that symptoms often improve before the Tennis elbow is completely gone.

Neuromuscular therapists often recommend that clients take part in physical therapy and upper body exercises for tennis elbow because these activities do not exacerbate the symptoms.

Top Effective Upper Body Exercises With Tennis Elbow

Top Effective Upper Body Exercises With Tennis Elbow

If you’ve been struggling with tennis elbow, there are a number of exercises that can help. Here we will outline several upper body exercises for tennis elbow pain.

Wrist Flexion:

Wrist flexion and extension are the simplest upper body exercises for tennis elbow because they involve minimal motion from your elbows. You can do them at home or in the office during breaks!

To perform wrist flexion, simply hold both of your hands together with palms facing down while sitting on a chair/couch with your elbows resting on top of a table. Next move both hands up towards the ceiling until just before you feel pain (watch this video to see what it should look like), hold for 3 seconds before slowly relaxing back to starting position. Repeat 10-12 times and do 3 sets of 5 repetitions each set.

Wrist Extension

With wrist extensor exercises, you want to do slow and controlled movements to increase the blood flow in order to speed up recovery time.

For wrist extension, hold both hands down by your side with palms facing upward, then move hands outwards towards the floor until just before you feel pain in your wrist, hold for 3 seconds before slowly relaxing back to starting position. Repeat 10-12 times and do 3 sets of 5 repetitions each set.

Towel Twist

Towel Twist

Towel twists are a great upper body exercise for tennis elbow because it targets the muscles of your forearm and upper arm.

You'll need one or two towels depending on how strong you are, a chair and if possible an exercise ball. Place one end of the towel over your forearm with a few inches to spare hanging off. Place your hand palm down over the other end of the towel wrapping it around your wrist to secure in place. Then using only your arm muscles (do not bend at the elbow), twist the towel back and forth 10-12 times, do 3 sets of 5 repetitions each set.

Fist Clench

Fist clench is a great upper body exercise for tennis elbow because it focuses on strengthening the muscles of your forearm. It's also easy to perform them anywhere during breaks!

To perform fist clench, simply hold your hands together as though you are praying but keep fingers pointing outwards allowing only your wrists and palms to touch each other. Next tighten your hand into a fist by pulling back with your wrist (do not bend at the elbow) and hold for 5 seconds, then relax back down again. Repeat 10-12 times and do 3 sets of 5 repetitions each set.

Elbow Bend and Extend

Elbow bend and extend are the simplest upper body exercises for tennis elbow because they involve minimal motion from your elbows.

To perform elbow bends, simply hold both of your hands together with palms facing down while sitting on a chair/couch with your elbows resting on top of a table. Next, bend both of your elbows so that you gently touch the back of each hand to the opposite side of the neck (watch this video to see what it should look like), then lower your arms back down again. Repeat 10-12 times and do 3 sets of 5 repetitions each set.

For elbow extensions, simply use the same form as above only instead moving wrists outwards towards the floor until just before you feel pain in your elbow, hold for 3 seconds before slowly relaxing back to starting position. Repeat 10-12 times and do 3 sets of 5 repetitions each set.

Wrist Extension on Forearm

Wrist Extension on Forearm

Wrist extension on the forearm is an upper body exercise that focuses on strengthening the forearm muscle. It's also easy to perform them anywhere during breaks!

To perform wrist extensions, simply lay back on a flat surface with 1 hand extended over your head holding onto an object or using the wall as support so that you form a 90 degree angle at the elbow (watch this video to see what it should look like). Next move arm up towards ceiling without bending elbows, hold for 3 seconds, then return back down again. Repeat 10-12 times and do 3 sets of 5 repetitions each set.

Wrist Turn and Roll

Wrist turn and roll are a great upper body exercise for tennis elbow because they involve wrist motions. They can easily be performed while sitting down at work or home.

To perform wrist turns, simply hold around the back of your neck (wrist side) with 1 hand while holding onto an object/table edge in front of you with another hand (watch this video to see what it should look like). Next twist the wrist inwards towards a soft belly area, return to starting position and repeat 10-12 times for each arm. For rolls, use the same form as above except instead rolling outwards towards the opposite shoulder, hold for 3 seconds at end range before returning back to starting position and repeat 10-12 times for each arm.

Wrist lift, Palm up

Wrist lift, palm up

Wrist lift, palm up is an upper body exercise that involves minimal motion from your elbow. You can do them anywhere during breaks!

To perform wrist lifts, simply hold both of your hands together with palms facing down on a table/floor in front of you for support (watch this video to see what it should look like). Next raise your wrists up off the surface quickly without bending elbows and hold at end range for 3 seconds before slowly relaxing back down again. Repeat 10-12 times and do 3 sets of 5 repetitions each set.

Grip Strength:

Try this tennis elbow grip exercise to restore strength in your hands and forearms. As you can see, there are many causes of tennis elbow that can easily be treated through exercises with minimal time commitment! So go out there and start doing the right exercises, do them consistently and you'll feel the benefits within a few weeks!

What Are The Most Common Causes Of Tennis Elbow?

Repetitive activities or use of the arm that causes increased pressure on the tendons on the outside of the elbow.

Overuse of the muscles in your arm when hitting a tennis ball. Hitting a tennis ball is part of an activity that causes repetitive stress to your forearm and causes inflammation of muscles and tendons around the outer side of your elbow.

Other activities using heavy tools or sporting activities with repetitive motions can also cause tennis elbow.

What Are The Most Common Tennis Elbow Symptoms?

What are the Most Common Tennis Elbow Symptoms

The most common symptom of tennis elbow is pain inside the elbow joint at the base of your thumb as you bend it backwards when holding something like a hammer or pair of scissors. The pain typically worsens with movements involving twisting or gripping motions. Other symptoms include numbness, tingling, swelling, muscle spasms and difficulty straightening your hand with the fingers pointing forward towards your body instead of down towards the floor.

Conclusion:

There are many things for tennis elbow treatment or preventing this condition but not all are appealing tennis elbow surgery. Some people find relief through different exercises while others use ice packs and anti-inflammatory drugs which may work temporarily at best.

Billy L. Osorio
 

My name is Billy. I am a computer engineer by profession. So, most of my work is on the desk. In my past days, I had many back pain issues due to a long time sitting, eating, working habit. I did a lot of studies and consulting for overcoming my problem. Now, I am trying to share my knowledge.

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