10 Best Tennis Elbow Exercises You Can Do at Home

At-home tennis elbow exercises include gentle stretches like the wrist extensor stretch and controlled strengthening movements such as wrist curls, forearm rotations, and grip squeezes. Begin with light resistance, move slowly, and avoid sharp pain. Stretches and strengthening done consistently may support elbow comfort and mobility. Seek guidance from a qualified healthcare professional for personalised advice.

If you're experiencing discomfort around the outside of the elbow, you’re not alone—tennis elbow (lateral epicondylalgia) is one of the most common forearm overuse conditions globally. Many people look for tennis elbow exercises at home that may support daily comfort and restore movement without complex equipment. The good news? Gentle stretching, mindful strengthening, and simple at-home routines may help support natural recovery and reduce strain on the area.

This guide covers 10 of the best tennis elbow exercises, including stretches and strengthening drills commonly used by physiotherapists. You’ll also learn about tennis elbow treatment approaches and tennis elbow exercises to avoid. To complement your routine, many people also explore options like tennis elbow massage or soothing topical rubs such as our Natural Pain Relief Cream.

The 10 Best Tennis Elbow Exercises You Can Do at Home

Below are the most commonly recommended exercises supported by physiotherapists and researchers. They are slow, controlled and use minimal equipment (a towel, light weight, or resistance band).

Always stop if you feel sharp or worsening pain and consult a healthcare professional for personalised guidance.

1. Wrist Extensor Stretch (Top Recommended Stretch)

This well-known stretch targets the extensor muscles on the top of your forearm—these are usually the most irritated with tennis elbow.

How to do it:

• Extend your affected arm straight forward with your palm facing down.
• Let your wrist relax so your hand drops downward.
• With your other hand, gently guide your hand downward and toward your body.
• Hold 15–30 seconds, repeat 2–3 times.

Why it helps:

This stretch may reduce tension in the extensor tendons that commonly contribute to discomfort.

2. Wrist Flexor Stretch

This stretch targets the underside of the forearm and helps balance tension across the elbow.

How to do it:

• Extend your arm straight forward with your palm facing up.
• Gently pull your hand downward toward the floor using your opposite hand.
• Hold 15–30 seconds, repeat 2–3 times.

3. Wrist Curls (Palm Down)

Also called eccentric wrist extension, this strengthening drill is widely recommended in studies for tendon loading.

How to do it:

• Sit with your forearm resting on your thigh or a table, palm facing down.
• Hold a light weight like a 0.5–1 kg dumbbell or a can.
• Slowly curl your hand upward, then lower it very slowly to the start.

Reps: 10–15 reps, 2–3 sets.

Evidence:

The American Academy of Family Physicians suggests gradually increasing repetitions before adding weight as tendons adapt.

4. Wrist Curls (Palm Up)

Strengthens the opposite side of the forearm for better balance and support.

How to do it:

• Forearm supported, palm facing up.
• Curl your wrist upward slowly, then return with control.
• Perform 10–15 reps, 2–3 sets.

5. Forearm Supination & Pronation Rotation

This exercise strengthens rotational control of the forearm using a very light weight such as a hammer or screwdriver.

How to do it:

• Hold the weight vertically with your thumb up.
• Rotate your wrist slowly so your palm faces down, then up again.
• Keep your elbow still; only your wrist moves.

Reps: 10–15 reps, 3 sets.

6. Grip Squeeze (Towel or Ball)

This builds general forearm strength and supports everyday grip function.

How to do it:

• Hold a soft ball or rolled-up towel.
• Squeeze for 10 seconds, release.
• Repeat 8–12 times.

7. Isometric Wrist Extension Hold

Isometrics (holds) may support tendon comfort and neuromuscular control without major movement.

How to do it:

• Sit with your forearm flat on your thigh, palm down.
• Try to lift your hand upward while using your other hand to resist movement.
• Hold the gentle resistance for 10–15 seconds.

Repeat: 5–10 reps.

8. Forearm Band Extension (Resistance Band)

Useful once pain begins to settle and you’re ready for progression.

How to do it:

• Wrap a light band around your fingers.
• Gently extend your fingers outward against resistance.
• Return slowly.

Reps: 10–20 reps, 2–3 sets.

9. Tricep Stretch (Upper Arm Support)

Tight triceps can indirectly affect elbow mechanics.

How to do it:

• Lift your arm overhead and bend the elbow behind your head.
• Use your other hand to assist the stretch.
• Hold 20–30 seconds.

10. Gentle Tennis Elbow Massage (Self-Applied)

Soft tissue work may help support relaxation and circulation around the forearm. Keep pressure light to moderate.

How to do it:

• Use your opposite hand to gently massage the top of your forearm in circular motions.
• Avoid pressing directly on sharp, painful points.
• Many people pair this with soothing topical blends such as Natural Harmony Body & Joint Rub

How Often Should You Do Tennis Elbow Exercises?

General recommendations from the NIH suggest 2–3 times per day for stretching and once daily for strengthening, depending on comfort. Always prioritise slow, controlled movements and avoid rushing progression.

If you’re unsure about frequency or intensity, a physiotherapist can tailor a plan specifically for your activity level and symptoms.

Tennis Elbow Exercises to Avoid

Some movements may create unnecessary stress on the irritated tendons. Avoid or reduce:

• Heavy gripping or lifting with the palm facing down
• Repetitive hammering, twisting, or wringing motions
• High-intensity weightlifting involving wrists
• Sudden jerking movements
• Full-body exercises that require strong grip (pull-ups, heavy rows) until symptoms ease

If uncertain, consult a qualified clinician to determine which movements suit your situation.

Additional Tips to Support Recovery at Home

Alongside exercises, people often explore simple wellness strategies that may support comfort:

1. Modify Daily Activities

Reduce repetitive gripping or twisting activities when possible.

2. Use Warm Compresses Before Exercise

May promote relaxation and mobility.

3. Use Supportive Topicals

Natural creams may help provide a soothing sensation during massage or after exercise. Many users apply Florentine Gold’s Natural Pain Relief Cream after their routine for comfort.

4. Build Shoulder and Posture Strength

Poor shoulder engagement contributes to forearm overuse. Check our guide on
Shoulder Mobility Exercises.

5. Progress Slowly

Increasing repetitions before increasing weight is recommended by physiotherapy guidelines.

Read our additional guide about Everyday Habits That May Lead to Elbow Pain.

Conclusion

With consistent, gentle tennis elbow exercises, mindful stretching, and slow strengthening, many people find they can support mobility and reduce daily discomfort over time. Start lightly, progress gradually, and avoid movements that increase pain. These tennis elbow exercises at home provide a practical foundation you can build into your wellness routine.

Frequently Asked Questions

Which upper body exercises can I do with tennis elbow?

Low-grip activities like light shoulder raises, rows with straps instead of weights, posture drills, and lower-body exercises are generally more comfortable. Avoid strong gripping until symptoms improve.

What is the single best exercise for tennis elbow?

Many clinicians recommend eccentric wrist extension (wrist curls palm down) as a foundational exercise because it loads the tendon in a controlled way.

How long will tennis elbow last?

Duration varies depending on activity levels, rest, and exercise consistency. Some people notice improvements over several weeks, while others may need several months. Guidance from a health professional is recommended if symptoms persist.

What should you avoid doing with a tennis elbow?

Avoid repetitive forceful gripping, twisting, or lifting with the palm facing down. Also avoid pushing through sharp pain and overly heavy weights.

External References

• National Institutes of Health – Tendon and exercise guidelines
• American Academy of Family Physicians – Tendinopathy loading recommendations
• Physiopedia – Lateral epicondylalgia exercise and load progression concepts
• Mayo Clinic – General elbow overuse injury information
  

Disclaimer: At Florentine Gold, we’re all about natural wellness and love sharing tips, stories, and insights we’ve picked up along the way. That said, everything you read in this blog is for general information and educational purposes only. It’s not medical advice and isn’t intended to diagnose, treat, cure, or prevent any condition. If you’re dealing with a health issue or taking medication, we always recommend checking in with your healthcare provider as part of your wellness journey.