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Tennis Elbow Exercises

Tennis Elbow Exercises

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This leaflet has been provided by Arthritis Research UK, the national charity committed to preventing the onset of arthritis, developing a cure for arthritis and transforming the lives of those with arthritis.

This leaflet provides simple exercises that may help with tennis elbow.

  • Tennis elbow is caused by a strain to the tendons in your forearm. You may feel pain in your arm and tenderness in your elbow.
  • It can often be easily treated and your pain should ease within 2 weeks.
  • If you can, avoid repetitive movements of the elbow and hand.
  • You can take painkillers to ease pain. Taking them before exercise can help you stay active without causing extra pain.
  • Using an ice pack or hot-water bottle and learning how to protect your joints will help.
  • Try the exercises suggested here to help ease pain and prevent future symptoms.

Wrist turn

Wrist turn
  • Bend your elbow at a right angle and hold out your hand, palm up.
  • Turn your wrist slowly so that your palm is now facing down.
  • Hold for 5 seconds, and then slowly release.
  • Do 3 sets of 10 repetitions.

Wrist turn with weight

Wrist turn with weights
  • Repeat the exercise above while holding a light weight (eg, a tin of beans).

Wrist lift (palm up)

Wrist lift
  • Bend your elbow at a right angle.
  • Hold a light weight (eg, a tin of beans), palm up.
  • Bend your wrist slowly towards you.
  • Hold for 5 seconds, and then slowly release.
  • Do 3 sets of 10 repetitions.

Wrist flex

Wrist flex
  • Keeping your arm straight in front with your palm facing down, gently bend your wrist down.
  • Use the opposite hand to press the stretching hand back towards your body and hold for 15-30 seconds.
  • Straighten your wrist.
  • Gently bend the stretching hand backwards and use the opposite hand to pull the fingers back. Hold for 15-30 seconds.
  • Do 3 sets with each wrist.

Elbow bend

Elbow bend
  • Stand up straight and lower your arm to one side.
  • Bend your arm slowly upwards so your hand is touching your shoulder.
  • Hold for 15-30 seconds.
  • Repeat 10 times.

Content used with permission from the Arthritis Research UK website: Exercises to manage tennis elbow. Copyright for this leaflet is with Arthritis Research UK.

Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. EMIS has used all reasonable care in compiling the information but makes no warranty as to its accuracy. Consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions. For details see our conditions.

Original Author:
Arthritis Research UK
Current Version:
Arthritis Research UK
Peer Reviewer:
Arthritis Research UK
Document ID:
29102 (v1)
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