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Exercises

Tennis and Golfer's Elbow Exercises

Wrist curls and stretches for medial and lateral epicondylitis.

Exercise 1: Wrist Curls

  1. Get a small object like a water bottle or can. Hold it in one hand. Rest your arm on a table.
  2. Slowly bend your wrist up toward you. Your palm should face the ceiling.
  3. Slowly lower your wrist back down to the table.
Two pictures of a woman seated on a stool curling a small dumbbell with her forearms resting on her thighs, and a drawing of a hand holding a can with the wrist bending up.
Repeat
10 times
Hold
2 seconds
Per day
3 times

Exercise 2: Wrist Flexor Stretch

  1. Use your good hand to gently push your sore wrist up.
  2. Keep your sore arm straight at the elbow.
A woman holding one arm straight out and using her other hand to gently bend the wrist upward.
Repeat
3 times
Hold
10 seconds
Per day
2 times

Exercise 3: Wrist Extensor Stretch

  1. Use your good hand to gently push your sore wrist down.
  2. Keep your sore arm straight at the elbow.
A woman holding one arm straight out and using her other hand to gently bend the wrist downward.
Repeat
3 times
Hold
10 seconds
Per day
2 times