Relieve Tennis & Golfer’s Elbow with These Simple Exercises

If you’re feeling pain around your elbow — especially on the outer (tennis elbow) or inner (golfer’s elbow) part — it’s often due to irritation or small tears in the tendons caused by repetitive motions. Good news: physical and occupational therapy exercises can help ease pain, rebuild strength, and get you back to your daily routine.

Try these exercises at home to relieve symptoms. Do them 1–2 times per day. If anything increases pain or causes numbness, stop and consult your therapist.

Wrist Extensor Stretch (for Tennis Elbow)

Targets: Muscles on the back of the forearm

1. Extend your affected arm straight out in front of you with your palm facing down.
2. Use your opposite hand to gently pull your fingers down and back toward your body until you feel a stretch on the top of your forearm.
3. Hold for 20–30 seconds. Repeat 2–3 times.

*Tip: Keep your elbow straight and your shoulder relaxed.*

Wrist Flexor Stretch (for Golfer’s Elbow)

Targets: Muscles on the inside of the forearm

1. Extend your affected arm out in front of you with your palm facing up.
2. Use your other hand to gently pull your fingers back toward your body until you feel a stretch on the inside of your forearm.
3. Hold for 20–30 seconds. Repeat 2–3 times.

*Tip: Be gentle — this shouldn’t feel sharp or pinchy.*

Isometric Wrist Extension

1. 1. Sit with your forearm resting on a table, palm facing down.
   2. Make a loose fist.
   3. Press the back of your hand gently into the table as if you’re trying to lift it — but don’t let it actually move.
   4. Hold for 5–10 seconds. Repeat 10 times.

*Builds strength without straining healing tissues.*

Forearm Pronation & Supination

1. 1. Hold a lightweight hammer or a wrench upright in your hand.
   2. Rest your forearm on a table, elbow bent to 90 degrees.
   3. Slowly rotate your forearm to turn the palm up, then back down.
   4. Do 2 sets of 10–15 reps.

* Grip the handle loosely and use a small range of motion at first.*

Eccentric Wrist Exercises

1. 1. Hold a light dumbbell with your palm facing down.
   2. Use your other hand to help lift the wrist up.
   3. Then, slowly lower the weight on your own, taking 3–5 seconds. Repeat 10–15 reps.

*Eccentric training helps rebuild tendon tissue and reduce pain over time.*

Avoid activities that increase pain, like heavy lifting, repetitive twisting, or gripping too hard. Use ergonomic tools when possible, and take frequent breaks during repetitive tasks. If your elbow pain has lasted more than a few weeks or affects your ability to work or enjoy hobbies, it’s a good idea to see a physical or occupational therapist. They can create a personalized plan, use hands-on techniques to reduce pain, and help you return to your normal routine safely.

Tennis and golfer’s elbow are treatable — and with regular stretching, strengthening, and activity modification, you can recover fully. These exercises can help you feel better and move more comfortably in your daily life.