Tennis elbow exercises at home
Load the forearm tendon gradually to ease outer elbow pain and restore grip.
Welcome to your tennis elbow program. Tendons get better when we load them gradually. We will start with gentle holds.
Check with your physiotherapist or doctor before starting. Show them this program; in the app you'll confirm they've said it's OK for you before your first session. Exercise education, not medical advice. This is general guidance for common, non-serious elbow pain, not a diagnosis or a substitute for a physiotherapist or doctor. Stop if pain is sharp or getting worse, and check the warning signs below before you start. Do the exercises on your sore side unless told otherwise.
The program: 3 phases
Expect mild aching during the exercises. Tendons recover slowly, often over two to three months.
Phase 1: Calm
Ease pain with steady holds · Daily- Wrist lift hold5 × 45s hold
Sit with your forearm resting on a table, palm down, wrist over the edge.
Use your other hand to press down on the back of your hand while you resist, so nothing moves. Hold.
Tip: Steady pressure, about a mild ache at most.
You'll need: table
- Forearm stretch3 × 30s hold
Hold your arm out straight with your palm facing down.
Use your other hand to gently bend your wrist down until you feel a stretch on top of your forearm. Hold.
Tip: Keep the elbow straight and relaxed.
- Forearm turns2 × 10 reps
Sit with your forearm on a table, holding a light object upright like a hammer.
Slowly turn your palm up, then turn it down.
Tip: Keep your elbow still on the table.
You'll need: light hammer or bottle
Phase 2: Load
Build tendon strength · Every other day- Slow wrist lowering3 × 15 reps · tempo 1-0-4
Rest your forearm on a table, palm down, holding a light weight with your wrist over the edge.
Use your other hand to help lift the weight up, then slowly lower it on your own.
Tip: Take three to four seconds to lower.
You'll need: light weight or water bottle
- Forearm turns3 × 12 reps
Sit with your forearm on a table, holding a light object upright like a hammer.
Slowly turn your palm up, then turn it down.
Tip: Keep your elbow still on the table.
You'll need: light hammer or bottle
- Forearm stretch3 × 30s hold
Hold your arm out straight with your palm facing down.
Use your other hand to gently bend your wrist down until you feel a stretch on top of your forearm. Hold.
Tip: Keep the elbow straight and relaxed.
Phase 3: Strengthen and return
Grip and strength for work and sport · Every other day- Slow wrist lowering3 × 15 reps · tempo 1-0-4
Rest your forearm on a table, palm down, holding a light weight with your wrist over the edge.
Use your other hand to help lift the weight up, then slowly lower it on your own.
Tip: Take three to four seconds to lower.
You'll need: light weight or water bottle
- Grip squeeze3 × 10s hold
Hold a soft ball or rolled towel in your hand.
Squeeze firmly, hold, then relax.
Tip: Keep your wrist straight while you squeeze.
You'll need: soft ball or towel
- Forearm turns3 × 15 reps
Sit with your forearm on a table, holding a light object upright like a hammer.
Slowly turn your palm up, then turn it down.
Tip: Keep your elbow still on the table.
You'll need: light hammer or bottle
Nice work. Lift with your palm facing up where you can, and take breaks from gripping.
Warning signs: get checked first
Don't start, or stop, and see a health professional if you answer yes to any of these. Red items need urgent care.
- Did this start after a fall or a direct blow to the elbow?
- Numbness or tingling into your fingers?
- Is the elbow hot, red and swollen?
- Do you get chest pain, pressure or tightness with activity or at rest?
- Have you fainted, or had dizziness that made you lose balance, in the last 6 months?
- Do you have high blood pressure that is not under control?
- Have you had surgery in the last 12 weeks?
- Are you under 16 years old?
Do it with Apex One
Check with your physiotherapist or doctor before starting. Apex One+ then turns this program into guided sessions: a quick safety check, your confirmation that they've OK'd the program, a pain rating before and after, every exercise talked through out loud, and holds timed for you. Reps are counted out loud at a steady pace; the camera isn't used in rehab sessions. When your elbow is coping, you move up a phase.
Questions
How often should I do tennis elbow exercises?
In this program, phase 1 (calm) is daily; later phases are every other day. Little and often works best, and rest days let the elbow adapt.
Should tennis elbow exercises hurt?
Expect mild aching during the exercises. Tendons recover slowly, often over two to three months.
When should I move to the next phase?
Move up when the current phase feels comfortable, pain stays low during and after sessions, and your elbow settles by the next day. If pain flares, drop back a phase for a few sessions.
When should I see a physiotherapist or doctor?
Get assessed before starting if any warning sign below applies, if the pain followed a fall or injury, or if it is severe, getting worse, or not improving after a few weeks of regular exercise. Seek urgent care for symptoms like: do you get chest pain, pressure or tightness with activity or at rest.
Can an app guide my rehab exercises?
Yes, once your physiotherapist or doctor has said the program is OK for you. Apex One+ walks you through this program out loud with timed holds and pain checks before and after every session. It's exercise education, not a diagnosis.