14 Best Stretches for Tennis Elbow Pain Relief and Recovery

Tennis elbow makes even simple tasks, from gripping a pen to swinging a racquet, feel frustrating and painful. Left untreated, the stiffness and tenderness can linger for weeks or months, limiting your strength, slowing recovery, and keeping you from the activities you enjoy. The good news is that targeted stretches and mobility exercises can ease discomfort, restore range of motion, and help protect your elbow from further injury. Incorporating some of the best stretching exercises into your daily routine can make a significant difference in both pain relief and long-term recovery. This guide walks you through 14 of the best stretches for tennis elbow, complete with step-by-step directions, tips, and routines you can start using today.
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Pliability's mobility app walks you step by step through each stretch, adds gentle tissue release and progressions, and tracks your improvements so you stay on course and recover with confidence.

What is Tennis Elbow and What Causes it?

Tennis elbow, medically called lateral epicondylitis, is pain on the outside of the elbow caused by overuse. The condition involves tiny tears and irritation where the forearm extensor tendons attach to the lateral epicondyle, the bony bump on the outer elbow. Symptoms arise when repeated gripping or wrist extension places strain on those tendons.

Where the Pain Comes From: Forearm Anatomy and Tendons

The extensor muscles in the back of the forearm extend the wrist and fingers and originate at the lateral epicondyle. The small tendons that link those muscles to bone take the load during gripping, lifting, and wrist extension. Repetitive or forceful motions overload these tendons, producing microscopic tendon injury, local inflammation, and pain over the outer elbow.

How Repetition and Overload Cause the Condition

Tennis elbow develops from repetitive overload of the wrist extensor tendons. When you repeat gripping, wrist extension, or twisting without adequate rest, the tendons experience repeated strain and fail to repair correctly. That repetitive microtrauma triggers pain, reduced tendon tolerance, and weakness during tasks that stress the forearm.

Common Triggers: Activities That Often Start Tennis Elbow

Tennis serves and backhands are classic examples, but many nonathletes develop the condition through work and hobbies. Painting, carpentry, gardening, typing, repetitive mouse use, and heavy or awkward lifting all involve gripping or wrist extension that can produce tendon overload. Even frequent smartphone gripping or repetitive assembly tasks can trigger symptoms.

What Tennis Elbow Feels Like: Signs and Symptoms

Typical signs include tenderness right over the lateral epicondyle, pain that increases when you grip, lift, or twist, stiffness in the elbow joint, and weaker grip strength. Pain can spread down the forearm toward the wrist or up toward the upper arm. Difficulty holding small objects, writing, or turning a doorknob is are common functional complaint.

Timeline and Recovery: Expected Duration and the Role of Physiotherapy

Most people improve within six to twelve months with rest, activity modification, and targeted care. Physiotherapy accelerates recovery and reduces the risk of recurrence by incorporating physiotherapy stretches, progressive loading, eccentric strengthening, and mobility exercises.

A structured rehab program includes forearm stretches, wrist extensor stretch, wrist flexor stretch, isometric exercises, and eccentric exercises for tendon loading. Without treatment or load management, the condition can become chronic and persist longer.

How Treatment Helps: Practical Rehab Tools and Exercises

Early care usually involves relative rest and reducing painful activities, temporary use of a counterforce strap or brace, and pain control. Rehabilitation moves quickly to controlled tendon loading with isometric holds, then eccentric strengthening and concentric work to rebuild tendon capacity. Add wrist mobility drills, forearm pronation and supination, grip strengthening, and gentle stretching to restore normal movement and tolerance.

Who Gets It: Beyond Tennis Players

Anyone who performs frequent gripping, repetitive wrist extension, or forceful forearm tasks can develop tennis elbow. Occupations like painting and carpentry, and hobbies such as gardening and keyboard work, all carry risk, making recognition and early management important for return to work and sport.

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14 Best Stretches for Tennis Elbow (With Step-By-Step Instructions)

1. Wrist Extension Stretch

Do this stretch throughout the day, especially before an activity that requires gripping or wrist extension. Use it as part of a warm-up for gardening, tennis, golf, or other racket and grip sports to reduce lateral epicondylitis risk.

Step-by-step directions:

• Straighten your arm and bend your wrist back as if signaling someone to stop.
• Use your opposite hand to apply gentle pressure across the palm and pull it toward you until you feel a stretch on the inside of your forearm.
• Hold the stretch for 15 seconds.
• Release slowly and relax the hand.
• Repeat on the other arm.
  

Tip: Keep a soft bend in the elbow; do not lock the elbow joint.

Repetitions and frequency: 5 reps, 4 times per day

Days per week: 5 to 7

2. Wrist Flexion Stretch

Use this stretch during the day and before activities that strain the wrist flexor and extensor tendons. It helps prevent and ease symptoms of tennis elbow and forearm tightness.

Step-by-step directions:

• Straighten your arm with your palm facing down and bend your wrist so your fingers point down.
• Gently pull your hand toward your body until you feel a stretch on the outside of your forearm.
• Hold the stretch for 15 seconds.
• Release slowly and relax the hand.
• Repeat on the other arm.
  

Tip: Keep the elbow slightly soft and avoid locking it.

Repetitions and frequency: 5 reps, 4 times per day

Days per week: 5 to 7

3. Wrist Turn

Perform seated as a mobility drill before activity or during recovery to restore rotation of the forearm and reduce stress on the elbow tendons.

Step-by-step directions:

• Sit with your elbow bent at a right angle.
• Extend the hand outward with the palm facing up.
• Twist the wrist slowly so the thumb points to the ceiling.
• Continue turning until the palm faces down.
• Return slowly to the starting position.
  

Tip: Move slowly and stop if you feel sharp pain.

Repetitions and frequency: 5 to 10 reps, 3 times per day

Days per week: 5 to 7

4. Wrist Extension with Weight

Equipment needed: Small dumbbell or tin can

Use this as a progressive strengthening exercise after pain has decreased. It targets the wrist extensor group that is often overloaded in lateral epicondylitis.

Step-by-step directions:

• Sit with your forearm supported on a table and your palm facing down, hand hanging off the edge.
• Hold a small weight in the hand.
• Lift the back of the hand using the wrist only.
• Lower the wrist slowly back down with control.
• Use the opposite hand for assistance only if needed.
  

Tip: Keep the forearm supported and move only the wrist to avoid shoulder or elbow compensation.

Repetitions and frequency: 5 to 10 reps per set, two sets, once per day

Days per week: 3 to 5

5. Wrist Flexion with Weight

Equipment needed: Light dumbbell or tin can

Perform seated when starting strengthening. This builds wrist flexor endurance and helps balance forearm muscle function during rehab from tennis elbow.

Step-by-step directions:

• Sit and bend the elbow at a right angle with the forearm supported and palm facing up.
• Hold a lightweight in your hand.
• Bend the wrist upward toward the body.
• Hold for 5 seconds at the top.
• Lower slowly to the start position and relax.

Tip: Keep the elbow still and avoid using the shoulder to lift the weight.

Repetitions and frequency: 10 reps, two sets, once per day

Days per week: 3 to 5

6. Elbow Bend

Use this to restore elbow flexion and reduce stiffness after immobilization or prolonged activity that aggravated the tendons.

Step-by-step directions:

• Stand tall and lower the arm to one side.
• Slowly bend the arm upward until the hand comes as close to the shoulder as comfortably possible.
• Hold the position for 15 to 30 seconds.
• Slowly straighten the arm back down.
  

Tip: Move with control and do not use momentum when bending the arm.

Repetitions and frequency: Hold 15 to 30 seconds, 10 repetitions, 3 times per day

Days per week: 5 to 7

7. Fist Squeeze

Equipment needed: Rolled towel, sock, or stress ball

Use this exercise to build grip strength gradually and condition the finger flexors that affect elbow and forearm load during gripping tasks.

Step-by-step directions:

• Place the rolled towel, sock, or stress ball in your palm.
• Close your fingers around it to make a firm fist.
• Squeeze tightly and hold for 10 seconds.
• Release slowly and relax the hand.
  

Tip: Breathe and avoid straining; stop if pain increases.

Repetitions and frequency: 10-second hold, 10 reps, 3 times per day

Days per week: 5 to 7

8. Towel Twist

Equipment needed: Towel rolled loosely lengthways

Use this movement to load the forearm in a functional way similar to wringing, which helps eccentric strengthening for tendon rehab and improves grip coordination.

Step-by-step directions:

• Hold the towel with one hand at each end and keep your shoulders relaxed.
• Twist the towel by moving the hands in opposite directions as if wringing out water.
• Reverse the twist direction after completing the first set.
• Perform each direction deliberately with wrist and forearm control.
  

Tip: Keep motion isolated to the wrists and forearms; avoid shrugging the shoulders.

Repetitions and frequency: 10 twists each direction, 2 times per day

Days per week: 4 to 6

9. Wrist Deviation

Sit with the forearm supported and the hand free to hang off the edge. Use this for radial and ulnar deviation mobility and to reduce uneven tendon loading that contributes to elbow pain.

Step-by-step directions:

• Sit with your affected arm supported and your hand hanging off the edge of a table.
• Hold your hand like you are shaking hands.
• Move the hand up and down from the wrist only.
• Pause briefly at the top and bottom of the motion.
  

Tip: Keep the forearm supported and move only the wrist to isolate the right muscles.

Repetitions and frequency: 8 to 12 reps, 3 times per day

Days per week: 5 to 7

10. Wrist Curls

Use wrist curls to strengthen the wrist flexor complex and improve grip strength. Progress load slowly and pair with eccentric work for tendon resilience.

Step-by-step directions:

• Rest your forearm on a table with your palm facing up and your wrist hanging off the edge.
• Hold the lightweight in your hand.
• Move only your wrist to curl the weight up.
• Hold the top position for 5 seconds.
• Lower the weight slowly back down.
  

Tip: Avoid swinging the arm; use slow eccentric lowering to maximize tendon benefit.

Repetitions and frequency: 10 reps, two sets, 3 times per week; Days per week: 3

11. Handshake Stretch

Equipment needed: Lightweight or can

Hold the weight with your thumb pointing up as if to shake hands. Use this to train the combined action of wrist flexion and forearm rotation that occurs during daily tasks and racket sports.

Step-by-step directions:

• Rest your forearm on a table and hold the weight with the thumb up.
• Move the weight up and down using your wrist only.
• Keep the rest of your arm still and control each repetition.
  

Tip: Keep your elbow stable and do not let the shoulder help the movement.

Repetitions and frequency: 10 to 15 reps, 2 times per day

Days per week: 3 to 5

12. Wrist Rotations

Equipment needed: Lightweight or can

Use this exercise to strengthen the pronator and supinator muscles, thereby improving forearm coordination and reducing stress on the elbow extensor tendons.

Step-by-step directions:

• Hold the weight in your hand with your thumb pointing up.
• Turn the wrist inward as far as possible and hold for 2 seconds.
• Turn the wrist outward as far as possible and hold for 2 seconds.
• Move slowly and maintain control through each rotation.
  

Tip: Stop if you feel sharp pain and use a lighter load if motion is limited.

Repetitions and frequency: 10 to 15 rotations, 2 times per day

Days per week: 3 to 5

13. Bicep Curls

Equipment needed: Lightweight or can

Use bicep curls to stabilize the elbow joint and improve overall upper limb control. Perform when pain allows and pair with forearm strengthening for comprehensive rehab of tennis elbow.

Step-by-step directions:

• Sit and secure the injured elbow with your other hand or rest it on your thigh.
• Hold a lightweight in the working hand.
• Slowly curl the weight up toward your chest using the elbow only.
• Lower slowly back to the start position.
  

Tip: Do not swing your body; keep motion controlled and the elbow supported.

Repetitions and frequency: 10 reps, two sets, 3 times per week; Days per week: 3

14. Finger Stretch

Equipment needed: An Elastic band placed around the fingers

Perform this exercise after completing staged strengthening exercises. Match your arm and elbow position to the current rehab stage to avoid overloading healing tissue and to progress grip endurance.

Step-by-step directions:

• Place an elastic band around all five fingertips with your fingers slightly spread.
• Open your fingers against the band until you feel resistance.
• Hold the open position for 2 to 3 seconds.
• Slowly release back to the start position.
  

Tip: Keep your wrist neutral and avoid letting the wrist flex or extend during the movement.

Repetitions and frequency: 10 reps, once per day

Days per week: 5 to 7

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How to Prevent Tennis Elbow

Prevention usually beats recovery because small, regular habits stop overload before tendons swell or tear. Change how you lift, modify tools and work patterns, and add short strengthening and stretching breaks to lower the chance of lateral epicondylitis developing in the first place. Begin with small, practical changes that you can repeat throughout the day.

Modify Tasks and Rest Strategies That Reduce Risk

Stop or cut back on repetitive tasks where you can. When you must keep working, change wrist and hand positions to reduce strain. For example, keep your palms flat and elbows bent when lifting boxes, and avoid twisting your wrist under load.

Use larger grips or padded handles on tools and switch hands regularly. Short, scheduled rest breaks, 30 to 60 seconds every 10 to 20 minutes of repetitive forearm work, reduce cumulative tendon load.

Quick Movement Tweaks to Ease Symptoms Immediately

If resting is impossible, adjust your movement. Use two hands for carrying when possible. Keep your forearm supported when doing tasks that require force. Wear a counterforce strap to reduce load on extensor tendons while doing repetitive motions. Small changes like these lower the force transferred to the tendon during each repetition.

Forearm Stretching Moves That Help (Best Stretches for Tennis Elbow)

• Wrist extensor stretch: Extend the affected arm with the palm down. Use the other hand to gently pull the fingers and wrist down toward your body until you feel a stretch across the top of the forearm. Hold 20 to 30 seconds. Repeat 3 times.
• Wrist flexor stretch: Extend the arm with the palm up. Pull the fingers back with the other hand until you feel a stretch on the inside of the forearm. Hold 20 to 30 seconds. Repeat 3 times.
• Finger and thumb stretch: With the elbow bent and palm facing down, open and close the hand slowly and spread fingers wide, holding the stretch at the end for 5 seconds per opening. Do 10 repetitions.

Perform these stretches gently and throughout the day, especially after repetitive tasks.

Strengthening Exercises That Reduce Recurrence

• Eccentric wrist extension: Sit with your forearm supported on a table, palm down, and hand past the edge. Hold a lightweight. Use your unaffected hand to lift the weight, then lower it slowly with the affected wrist over 3 to 5 seconds. Start with 2 to 3 repetitions and increase slowly.
• Wrist curls: With the forearm supported and palm up, curl a light dumbbell up and down 8 times, then flip to palm down and repeat.
• Supination and pronation with weight: Hold a light hammer or small dumbbell vertically and rotate your forearm, palm up and palm down, in controlled motions.
• Grip work: Squeeze a soft ball or therapy putty for 5 to 10 seconds, repeat 8 to 12 times.
• Towel twists: Roll a towel and twist with both hands in opposite directions to train coordinated forearm muscles.

Include shoulder and scapular exercises, rows and external rotation with a band—to reduce compensatory strain on the elbow.

How to Add These Exercises Safely into Work and Life

Start small. Do 2 to 3 repetitions when learning a new move. Spread those short sets across the day, for example, one round every hour. As the movements feel easier, add 1 or 2 repetitions every few days. Later, combine repetitions into sets:

• Do 8 repetitions
• Rest one minute
• Repeat

Perform these two to three times a day. Aim to progress to a maximum of two sets of 15 for each exercise as your tendon tolerates more load.

When to Check with a Doctor Before You Start

Talk to a doctor before you begin if you have recent trauma, known joint instability, inflammatory arthritis, nerve symptoms like numbness or tingling, or if you take blood thinners or have other medical concerns. A clinician confirms exercises are safe and rules out other elbow conditions.

If Exercises Make Pain Worse: Practical First Steps

Pause the exercises for 48 to 72 hours to allow inflammation to settle. Apply an ice pack for 10 to 15 minutes several times a day to reduce swelling. Take OTC medication such as ibuprofen for short-term pain relief if you can safely take it. Review your form with a physical therapist or doctor to ensure you are doing the movements correctly and not adding extra strain.

How to Tell If You Are Exercising at the Right Level

Use a pain scale from 0 to 10 to monitor intensity. Treat 0 to 3 as minimal pain, 4 to 5 as acceptable discomfort while exercising, and 6 to 10 as excessive pain. Aim to keep pain during exercise within the 0 to 5 range. If you rise above this level, consider reducing reps, slowing the movement, or increasing rest between sets.

Pain During Exercise: What to Allow and What to Avoid

Some mild ache while you train is normal. If the ache stays within the acceptable band and settles quickly when you stop, continue, but be cautious. If pain spikes, radiates, or limits other arm movements, stop and reassess your approach with a professional.

Pain After Exercise: Normal Muscle Soreness Versus Problem Signals

New exercises can cause delayed muscle soreness that shows up the next day and clears quickly. Your baseline elbow pain should not be worse the morning after exercise. If overall pain increases or shows steady worsening over days, reduce activity and seek medical advice.

Progression Plan: From Repetitions to Sets Without Overload

Begin with two to three reps per movement, repeated several times a day.

• Progress slowly: Add 1 to 2 reps every few days as long as pain stays acceptable.

When you can comfortably do more extended sequences, move to structured sets: 

• 8 reps
• Rest one minute
• Repeat for the recommended number of sets

Work toward two sets of 15 as a maximum goal for most rehab exercises.

When to Stop Exercising Immediately

Stop if the exercises cause new joint pain, sharp shooting pain, numbness, swelling, or if your elbow feels significantly weaker. Any worsening of your usual symptoms is a signal to stop and contact a clinician.

When to Contact a Doctor or Specialist

See a doctor if rest, ice, and OTC medication do not ease pain, if pain gets worse, or if you lose strength or function. A clinician can offer prescription NSAIDs, a steroid injection in selected cases, or refer you to physical therapy for guided rehabilitation. They may also recommend a brace or strap to reduce tendon load during work tasks, and will evaluate whether imaging or further interventions are needed.

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How Pliability Targets Tennis Elbow and Forearm Tendinopathy

Tennis elbow, or lateral epicondylitis, comes from overload of the wrist extensor tendon and forearm muscles. Pliability pairs targeted stretching with eccentric tendon loading and graded strengthening to change tendon tolerance. Video cues show wrist extensor stretches, wrist flexor stretches, forearm mobility, and nerve glides.

The mobility app sequences isometric holds to calm pain, then moves to eccentric wrist extension and resisted wrist extension for tendon remodeling. You can track pain and adjust load as you progress through rehabilitation and prevention strategies.

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