Tennis Elbow Stretches & Exercises - Ask Doctor Jo

Tennis elbow, or lateral epicondylitis, is a very painful condition on the outside of the elbow from an overuse injury. It can be caused from several sports or even overuse on your computer or iPad. These stretches and exercises should help. See Doctor Jo’s blog post about this at: www.askdoctorjo.com/tennis-elbow
The first set of exercises will loosen up the muscles, try not to push through pain, just get a slight stretch. You can prop your arm on a table and let your wrist hand off or you can hold it up in the air. Make a fist with your hand with your palm down. At your wrist, bend your wrist up to work the muscles in extension, and then bend it down to stretch the muscles in flexion. Then turn your fist to the side with the thumb toward the ceiling for a radial and ulnar deviation movement going up and down. Finally, with your palm open and your elbow by your side, turn your forearm up with the palm up in supination, and then turn it down into pronation. Do all of these about ten times.
Now for some exercises, you can use a soup can or resistive bands if you have some, but start off with something light. Go back to your flexion and extension movement, and go slow and controlled with this. Do about ten of these. Now grab a hammer or something that is top heavy to give you an extra stretch with overpressure. You will do your supination and pronation now with the hammer. Do ten of these.
For stretching, put your arm straight out in front of you. With your palm down, bend your wrist down with overpressure from your other hand. If this is not enough of a stretch, curl your fingers into a fist and do the same stretch. Hold these for 30 seconds, and do three of them.
Finally, roll up a towel and hold it straight out in front of you. Now you will twist at your wrist, like you are giving gas to a motorcycle. Try to keep the tension tight on the towel. You can also buy a Theraband Flexbar for more resistance.
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• Carpal Tunnel Syndrome...
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Tennis Elbow Stretches & Exercises:
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@AskDoctorJo]

Purchase a printable worksheet with the Tennis Elbow Stretches & Exercises in this video here: www.askdoctorjo.com/buy-tennis-elbow-stretches-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*

[@DrVanNostrand01]

Thank you so much Dr. Jo, your videos have helped me a lot recently!

[@DrVanNostrand01]

also, only ten reps on the last exercise or should we be doing 3x10?

[@AskDoctorJo]

It's probably best to start with a little bit and work your way up.

[@solidtron1965]

How do I avoid this? I'm new to tennis and I feel my elbow in pain after a few games 😓

[@stephandelaat]

The exercise at 4 minutes is painful, should it be painful or should I stop before the pain hits?

[@SirRequisite87]

Thank you! This is already making my elbow feel so much better. Came as a result of high volume weightlifting

[@AskDoctorJo]

You're welcome!

[@afc2285]

My hero

[@Badalexander213]

Same here

[@ericsusy]

Great, feels better already, also from lifting weights

[@MCBeastMC100K]

@@ericsusy how’s it 2 weeks later

[@arpansen8411]

Oh my gosh I can’t believe these simple stretches helped my elbow pain go away within minutes! You saved my basketball season and weightlifting training

[@AskDoctorJo]

Glad they helped!

[@pouyanebrahimbabaie5811]

I got a fast relief just by doing these exercises, thank you very much!

[@AskDoctorJo]

You're welcome!

[@jianipierre5040]

Fax yo crazy

[@Cheaticity]

@@jianipierre5040 honsstly

[@taniyajebisow2983]

same here

[@sreeriji201]

How long did u do these workouts...?

[@MendedFuzz]

Thanks so much. I can't believe how much these have helped and it's only been a few days. I have both lateral and medial epicondylitis and doing these every morning have improved these annoying injuries beyond what I expected.

[@AskDoctorJo]

You're welcome. I'm glad they are helping.

[@miguelcardenas2413]

Did you fixed it ?

[@FCT8306onTwoWheels]

This was a great find.... got the elbow pains in my elbows and wow just a little bit of these exercises and the pain is reducing. Gotta stay on this for a while

[@edwardrgonzalez3195]

How are doing now?
Would you be kind enough to update us?

[@FCT8306onTwoWheels]

@@edwardrgonzalez3195 no more pain

[@playerunknown12396]

@@FCT8306onTwoWheels how are u doing now, can u lift now

[@FCT8306onTwoWheels]

@@playerunknown12396 yeah just sore in other parts of the body now haha

[@playerunknown12396]

@@FCT8306onTwoWheels good for u😂

[@ah-dc9kc]

Very simple demonstration and effective. best video online, thank you Doc

[@AskDoctorJo]

Thanks, and you're welcome!

[@jisbinsanjose6231]

I also agree that some of this exercises could be beneficial. but I think a more helpful solution will be Panlarko Tennis Elbow Planner as curing tennis elbow exercises. googling will give you more info about it.

[@sebastianmedinalagunas2361]

Great video!!

[@allangoulding9646]

Thanks Dr. Jo. Best I have found. The exercises have really worked

[@AskDoctorJo]

You're welcome.

[@shannon4798]

Worked so well! Such relief!

[@nidderdalefitness1923]

Ive been in so much pain and these stretches and exercises are amazing. I’m so grateful. I have done then twice and such a difference already. If I’m injured again I know who to look for thank you so much x

[@AskDoctorJo]

You're welcome. I'm glad they are helping.

[@TunerBonesaw]

Had this issue a few years ago and needed a refresher on the exercises. After one set I already feel a difference. Thank you! Cute doggo, too!

[@AskDoctorJo]

You're welcome, and thanks!

[@pratherbby]

Thank you. Thank you. thank you. thank you. first video to actually make my pain go away. You saved my track and field season.

[@AskDoctorJo]

You're welcome! I'm glad it helped.

[@thunderschannel705]

@@AskDoctorJo It did help me too, Thank you so much

[@beverleybordalo6620]

Thank you. These exercises are making a difference. I'm feeling a deep stretch all the way to my scapular muscles!!! Looking forward to being more supple and pain free. 🙏🏽🌱🐶

[@AskDoctorJo]

You're welcome.

[@umabongarala7322]

Thank you for your guidance

[@ajasenn]

Wow! The exercise with the hammer is fantastic!!

[@alifyabharmal6890]

Thank you so much for this video. I struggle with this on my right elbow.

[@AskDoctorJo]

You're welcome.

[@paigetowey9791]

Thank you, very much! Used your vertigo pt exercises and they really helped- so searched for you again! I appreciate you and your Super dog!🥰

[@AskDoctorJo]

You're welcome, and thanks!

[@Swisshustler89]

This worked forever grateful for your work.

[@AskDoctorJo]

Glad it helped.

[@Rachel-ho9kx]

This has helped me relieve a ton of pain. I feel great now! TY so much

[@AskDoctorJo]

You're welcome! Glad it helped.

[@mowwow7524]

idk if i have it but both elbows feel inflamed

[@sakshamagrawal]

These exrcises work like a charm to relieve the pain pretty much instantaneously

[@lainyluvsya]

Thank you! This was really helpful, I also got full relief from my TMJ pain from another one of your videos! Thanks for sharing your knowledge with us

[@AskDoctorJo]

You're welcome! Glad they are helping.

[@vicstart]

Excellent. I can feel the difference after just one set of exercises. Thanks Dr Jo

[@AskDoctorJo]

Thanks, and you're welcome.

[@7heOriginalBoss]

You’re my hero

[@danielcorle7215]

Thank you fornthe simple and easy to use exercises.

[@AskDoctorJo]

You're welcome.

[@charlesplate3676]

WORKED LIKE MAGIC
Absolutely stunned. For the past few years I was struggling to stay consistent at the gym. Every time I started to see progress my tennis elbow would act up and I would stop lifting.
For the past week I did these exercises leisurely throughout my day and before I lifted, and it worked like MAGIC. My elbow pain has disappeared. THANK YOU SO MUCH DR. JOE

[@AskDoctorJo]

You're welcome!

[@wmmwmb7887]

I wish I could like this video multiple times and sub more than once. Feels great on my elbows! I’ve been wearing compression sleeves and everything trying to get it to feel better. Thank you again!

[@miguelcardenas2413]

Did you also got that awkward tightness on the forearm ?

[@edwfrancis]

Thank you for sharing, much appreciated.

[@AskDoctorJo]

You're welcome.

[@marialuciasantos9280]

Thanks Dr. Jo.
Very nice videos!

[@AskDoctorJo]

You're welcome, and thanks!

[@nwowolf4591]

I had a little pain in my elbow-wrist after playing tennis for the first time and I found this video, I must say- this doctor knows her stuff!!! This immediately made a difference and I felt relieved to see most of the discomfort go away.. I am blown away, thank you Doctor Jo!

[@AskDoctorJo]

You're welcome!

[@kenshiuesugi793]

Big help. Thanks.

[@AskDoctorJo]

You're welcome.

[@astrotatz9247]

Thank you I’ll be doing these everyday.

[@AskDoctorJo]

You're welcome.

[@joelewis3634]

Brilliant

[@aujun2089]

This is very helpful mam. You safe my elbow and listen to your voice first time I feel like am in yoga class very calm voice 😊

[@ryanperrault8174]

Worked great thanks Jo

[@AskDoctorJo]

You're welcome.

[@modmutha8608]

Thank you!! this has helped so much

[@AskDoctorJo]

You're welcome!

[@jimwalker3039]

Thnx, those exercises were wonderful

[@AskDoctorJo]

You're welcome.

[@elenal.602]

I looked a lot in Internet and checked different exercises, but these ones are really good! Thank you!

[@AskDoctorJo]

You're welcome!

[@ettcha]

Thank you for posting this. Until I tried these exercises with both hands, I had no idea how affected my right arm was. My left moves fluidly and effortlessly while my right is stiff and limited in comparison.

[@AskDoctorJo]

You’re welcome.

[@showtimepop7255]

Awesome video thank you

[@AskDoctorJo]

Thanks, and you're welcome.

[@TheMichaelx]

Awesome

[@Blonjel]

Thank you!!!!!! Did these while laying in bed and it instantly feels better. Will be sure to do this throughout the day at work 😊😊😊

[@AskDoctorJo]

You're welcome!

[@hewjanus3291]

This literally made me feel better almost instantly thank you so much

[@AskDoctorJo]

You're welcome.

[@foufou8368]

You are a savior to many people here

[@claude7473]

Superb !!!! million Thanks !!!

[@AskDoctorJo]

You're welcome!

[@jc-ul8ip]

Thank you for your time dr

[@AskDoctorJo]

You're welcome.

[@SeasonedKale]

Why are the first 20 seconds so charming

[@dreamawake2670]

YOU MEAN THE LAST SECONDS.

[@tbforester]

Thank you so much for your help.

[@AskDoctorJo]

You're welcome.

[@osamasoliman9757]

You are the best

[@richardlevantino3119]

Thankyou very much for your advice,

[@AskDoctorJo]

You're welcome.

[@janicek3152]

Lol corn or mush! Love your fun personality Dr Jo! You’re saving my elbow from computer pain. ❤️ 🐕

[@eatandexercise1]

Thank you!

[@AskDoctorJo]

You’re welcome!

[@grez6330]

The twisting exercise is very effective, thanks Joe!

[@AskDoctorJo]

You're welcome!

[@juliec2213]

Thank you these stretches helped me the first day😃

[@AskDoctorJo]

You're welcome.

[@wmmwmb7887]

This is great content! I had shoulder surgery a year ago and no physical therapist ever told me this. Thank you and God bless you

[@AskDoctorJo]

You’re welcome, and thanks.

[@MrMMAJER]

Wow thank you so much for this. I was experiencing elbow pain form handstand push-ups and this helped greatly.

[@AskDoctorJo]

You're welcome.

[@Gerobinson68]

I think you just saved my life!! Thank you, thank you

[@AskDoctorJo]

You're welcome!

[@rosaurarodriguez596]

This exercises are miraculous . alleviated my pain after just one day of doing them. Thank you very much!

[@AskDoctorJo]

You're welcome!

[@durgaprasadvadlamoodi1271]

Hi Dr,
this works pretty good. Thanks a lot

[@AskDoctorJo]

You're welcome.

[@DiegoLuizCastro]

AMAZING video thank you so much and your pup is ADORABLE!!!!

[@AskDoctorJo]

Thanks, and you're welcome! 🐾

[@garyscullion8832]

Great Video , thanks Doc !

[@AskDoctorJo]

Thanks, and you're welcome.

[@samuelalbert9364]

It’s amazing thank you for the video

[@AskDoctorJo]

Thanks, and you're welcome.

[@youdontknow3464]

Thank you very much

[@AskDoctorJo]

You’re welcome.

[@HotTakeAndy]

Finally! A video with stuff I have around the house. And bonus doggo. ❤

[@rinku99243]

Thank you Dr Jo..it feels better

[@AskDoctorJo]

You're welcome.

[@cyndwichful]

THANK YOU SO MUCH! YOU ARE THE BEST! GOD BLESS YOU ALWAYS! 🥰

[@curleyandbean]

Super useful and easy to follow. Love the dog in his cape too!

[@AskDoctorJo]

Thanks! 🐾

[@THEZOOYK]

100% works quickly. Thank you so much! 🙏🏻✨

[@AskDoctorJo]

You're welcome!

[@girishraj1976]

Great, thank you!

[@AskDoctorJo]

You're welcome!

[@rbx10]

Thank you so much Dr. Jo. God bless your heart. This exercise is going to help my elbow recover tremendously. I see myself going back to the gym in a week top!!!

[@AskDoctorJo]

You're welcome.

[@Osumixam]

thank you so much , really helpful !

[@AskDoctorJo]

You're welcome!

[@sm510rGe]

Thank you for the tips ! Very efficient !

[@AskDoctorJo]

You're welcome!

[@Professorjeffsd]

Thanks!

[@AskDoctorJo]

You're welcome, and thank you for your support!

[@wendygibson5821]

Fantastic. Fanks.

[@frankvecsei7918]

Thank you Dr Jo.

[@AskDoctorJo]

You're welcome.

[@TOMS-ux4zp]

Thank you Doctor Jo my wife went to the GP (UK) and he suggested looking on youtube to show her how to do these exercises and yours were exactly how he showed her to do so thank you and love Super Dog ...Lol

[@AskDoctorJo]

You're welcome, and thanks!

[@manojkumara6718]

Thanks, this helped me

[@AskDoctorJo]

You're welcome.

[@ROMANEMPIRE69]

Wow that’s one hand stretch did it for me. Thanks! Was already aware of all the exercises mentioned.

[@AskDoctorJo]

You're welcome!

[@brendad940]

Oh my gosh I know this video is 5 years old and you'll probably never see this but thank you for posting this it is EXACTLY what I needed. I am in between doctors as I moved states and have been in so much pain and with covid I don't want to go out anyway and I don't even have to buy anything to follow your instructions! Thank you thank you thank you so much! I am definitely a new subscriber!

[@AskDoctorJo]

You're welcome, and thanks!

[@PakistanArmwrestling]

Thanks doctor Jo 😊

[@AskDoctorJo]

You're welcome!

[@sazzymills]

This person is an absolute delight

[@AskDoctorJo]

Thanks 😎

[@kurtturner5703]

This Dr. Jo lady is awesome.

[@AskDoctorJo]

Thanks!

[@georgesunnyvarkey3425]

Thankyu Dr Joe You have healed my pain so many time in so many ways just as my personal Dr. I thank you wholeheartedly. You are a good healer

[@AskDoctorJo]

You're welcome.

[@Mastertech360]

Very helpful! The hammer one actually feels real good.

[@suegray6387]

Thank you, these exercises are so good!

[@AskDoctorJo]

You're welcome!

[@EdmundBB]

Thanks Doc. Been having tingling feeling on my left seod of the hand plus the elbow for 2 days. This helped me relieve it by like 80%. It will help me keep it good (and sleep well) til i can visit a doctor after this is all over.

[@AskDoctorJo]

You're welcome.

[@dosais]

Awesome advice
Simple and articulate 👌🙏

[@AskDoctorJo]

Thanks.

[@katiechurchwell7463]

Thank you! I was wondering what some of these exercises would like like with a resistance band?

[@ktrg1977]

Thankyou!!! Just started volleyball again this is god tier

[@AskDoctorJo]

You're welcome!

[@jesenniamaas2092]

Thank u DR

[@AskDoctorJo]

You're welcome.

[@nahaduryalelmeshar2778]

Thank you !!

[@AskDoctorJo]

You're welcome!

[@rahendra.fathulloh9808]

Thank you

[@AskDoctorJo]

You're welcome.

[@gunillahartgers1746]

This was very useful! I did the exercises twice and I will add this video to my liked videos for repeated use.
You need a few props to do these exercises: a small dumbell or can, a small hammer, and a small towel. Good luck!

[@stubergdooshbag]

I hardly ever comment on videos but I just wanted to say THANK YOU for providing us with this as a resource and making it so accessible (using tools that are easily found around the house). My elbow has been killing me for about a week now and these exercises are the first time that I've felt relief, thank you thank you!

[@AskDoctorJo]

You're welcome! Glad they are helping.

[@sudeshnahazra6224]

thank u so much.....

[@AskDoctorJo]

You're welcome.

[@grahamsorley2594]

This is the best I have felt in two days thank you

[@AskDoctorJo]

You're welcome.

[@charliegirl42ify]

Love your lab!!

[@AskDoctorJo]

Thanks! 🐾

[@abdulrauf8352]

Cutest doctor ever. Thank you.

[@AskDoctorJo]

You're welcome, and thanks :-)

[@sosumir4896]

Thank you for your videos. I always find them very helpful!

[@AskDoctorJo]

You're welcome, and thanks!

[@lucylola138]

Many thanks

[@AskDoctorJo]

You're welcome.

[@405Lenny]

Thank you for this. 🙏

[@AskDoctorJo]

You're welcome.