Body Improvement: Tennis Elbow Anyone?

Our bodies react to stress and often need TLC. Here we will look at exercises for elbows.

Fist Clench: Poor grip strength is a common symptom of tennis elbow. Improving grip strength by building the muscles of the forearm can help improve ability to perform daily activities. Equipment needed: table and towel.

Muscles worked: long flexor tendons of the fingers and thumb.

  1. Sit at a table with your forearm resting on the table.

  2. Hold a rolled up towel or small ball in your hand.

  3. Squeeze the towel in your hand and hold for 10 seconds.

  4. Release and repeat 10 times. Switch and do the other arm.

Supination with a Dumbbell:

The supinator muscle is a large muscle of the forearm that attaches into the elbow. It’s responsible for turning the palm upward and is often involved in movements that can cause tennis elbow.

Equipment needed: table and 2-pound dumbbell

  1. Sit in a chair holding a 2-pound dumbbell vertically in your hand with your elbow resting on your knee.

  2. Let the weight of the dumbbell help rotate the arm outward, turning the palm up.

  3. Rotate the hand back the other direction until your palm is facing downward.

  4. Repeat 20 times on each side.

  5. Try to isolate the movement to your lower arm, keeping your upper arm and elbow still.

Muscles worked: supinator muscle

Wrist Extension:

The wrist extensors are a group of muscles that are responsible for bending the wrist, like during the hand signal for stop. These small muscles that connect into the elbow are often subject to overuse, especially during racquet sports.

Equipment needed: table and 2-pound dumbbell

Muscles worked: wrist extensors

  1. Sit in a chair holding a 2-pound dumbbell in your hand with your palm facing down, resting your elbow comfortably on your knee.

  2. Keeping your palm facing down, extend your wrist by curling it towards your body. If this is too challenging, do the movement with no weight.

  3. Return to starting position and repeat 10 times on each side.

  4. Try to isolate the movement to the wrist, keeping the rest of the arm still.

Towel Twist:

Equipment needed: hand towel

Muscles worked: wrist extensors, wrist flexors

  1. Sit in a chair holding a towel with both hands, shoulders relaxed.

  2. Twist the towel with both hands in opposite directions as if you are wringing out water.

  3. Repeat 10 times then repeat another 10 times in the other direction.

What are the symptoms of tennis elbow?

You may experience some of the following symptoms if you have tennis elbow:

  1. elbow pain that is mild at first but gradually gets worse

  2. pain extending from the outside of the elbow down to the forearm and wrist

  3. a weak grip

  4. increased pain when shaking hands or squeezing an object

  5. pain when lifting something, using tools, or opening jars

Hope these exercises help. See your doctor and get a referral to a physical therapist if pain gets worse.

Next blog is on shoulders. I will add to this page as time goes along and I find other elbow exercises. Thank you for reading this page! Come see my Vintage Jewelry at

This a beautiful example of Vintage Jewelry. Gold and turquoise pendant on unique gold chain that has gold beads. There is a crescent moon shaped cover to the pendant that is rhinestones and gold wire thread. See it at


Created by Linda Mackechnie 2019. All Rights Reserved.