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Home Knowledge Center Wellness Library Strengthening exercises for tennis elbow

Strengthening exercises for tennis elbow

Ball or sock squeeze

Ball or sock squeeze exercise
slide 1 of 4
slide 1 of 4, Ball or sock squeeze,
  1. Hold a tennis ball (or a rolled-up sock) in your hand.
  2. Make a fist around the ball (or sock) and squeeze.
  3. Hold for about 6 seconds, then relax for up to 10 seconds.
  4. Repeat 8 to 12 times.
  5. Switch the ball (or sock) to your other hand and do 8 to 12 times.

Wrist deviation

Wrist deviation exercise
slide 2 of 4
slide 2 of 4, Wrist deviation,
  1. Sit so that your arm is supported but your hand hangs off the edge of a flat surface, such as a table.
  2. Hold your hand out like you are shaking hands with someone.
  3. Move your hand up and down.
  4. Repeat this motion 8 to 12 times.
  5. Switch arms.
  6. Try to do this exercise twice with each hand.

Wrist curls

Wrist curls exercises
slide 3 of 4
slide 3 of 4, Wrist curls,
  1. Place your forearm on a table with your hand hanging over the edge of the table, palm up.
  2. Place a 1- to 2-pound weight in your hand. This may be a dumbbell, a can of food, or a filled water bottle.
  3. Slowly raise and lower the weight while keeping your forearm on the table and palm facing up.
  4. Repeat this motion 8 to 12 times.
  5. Switch arms, and do steps 1 through 4.
  6. Repeat with your hand facing down toward the floor. Switch arms.

Biceps curls

Biceps curls exercise
slide 4 of 4
slide 4 of 4, Biceps curls,
  1. Sit leaning forward with your legs slightly spread and your left hand on your left thigh.
  2. Place your right elbow on your right thigh, and hold the weight with your forearm horizontal.
  3. Slowly curl the weight up and toward your chest.
  4. Repeat this motion 8 to 12 times.
  5. Switch arms, and do steps 1 through 4.

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