Forearm Exercise to Prevent Tennis Elbow

Tennis elbow is caused by the inflammation of the tendons connecting the elbow to the muscles in the forearm and wrist. Stretching exercises increase muscle flexibility to decrease the tension on the tendons. The exercises include applying pressure to stretch the flexor and extensor muscles. Lifting hand weights strengthens the muscles which also relieves the tendons. Some exercises can be done easily at a desk.

Stretching Exercises

• Do not perform any of the following exercises if they are painful; stop immediately.

  Perform the following exercises at least twice a day to stretch the flexor and extensor muscles in the forearm. In a standing or sitting position, stretch the arm out in front of you and point the hand upward at a 90-degree angle. Use the other hand to push the raised hand backward toward your body, while the raised hand pushes back against the second hand. Hold the position for 30 seconds.

  Turn the arm over, extend it in front of you, bend the hand pointing downward, and again push it with your other hand for 30 seconds. Turn the arm right side up again and extend it, but bend the hand downward at a 90-degree angle. Again, push the hand for 30 seconds with the other hand. Change arms and repeat the exercises if desired.

Strengthening Exercises

• After the stretching exercises, sit on a chair and rest your elbow and forearm on the arm of the chair with the hand facing down. Hold a small (no more than 1 lb.) weight or a full soup can in the hand. Twist the wrist 90 degrees into an upright position and hold for 2 seconds. Repeat 10 to 20 times.

  Turn the arm over with the hand facing up. Twist the wrist 180 degrees, or a half circle until it faces downward, and hold for 2 seconds. Repeat 10 to 20 times.

  Stand up and hold your arms down at your side, with your hands facing inward toward your body. Move the wrist backward and forward, and repeat 10 to 20 times.

  Sit back down in the chair, and rest your elbow and forearm on the arm with the hand facing up. Raise the hand up as far as you can comfortably and hold for 2 seconds, then straighten it. Repeat 10 to 20 times.

  Turn the arm over with the hand facing downward. Bend the wrist downward as far as is comfortable, and hold it for 2 seconds before straightening it up. Repeat 10 to 20 times.

Increase the Weight Level

• For the strengthening exercises, gradually increase the weight in your hand to 5 lbs., 10 lbs., 20 lbs. and up to 30 lbs. Gradually increase the number of exercises up to 30 to 50 as long as there is no pain.

At a Desk

• Two exercises are tailor made to perform while working at a desk. Hold a spongy rubber ball in your hand and squeeze it 25 times. Rest and repeat two more times.

  Extend your fingers upward in a circle and put a thick rubber band around them. Flex against the rubber band 25 times. Rest and repeat two more times.