Tennis Elbow
Week 1
Week 1 of tennis elbow recovery will consist of light stretches to maintain the range of motion through the wrist and elbow joints. The strength exercises this week focus on the opposing muscle group, the wrist flexors, with some co-activation of the wrist extensors.
Scraping
Scraping Lateral Epicondyle

Key Points

  • scrape above and below the elbow joint
  • straighten elbow
  • 30 seconds each arm
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Scraping Wrist Extensors

Key Points

  • straighten or flex your wrist
  • 30 seconds each arm
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Stretching
Wrist Extensor Stretch

Key Points

  • straighten elbow
  • flex wrist
  • hold for 30 seconds on each wrist
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Wrist Flexor Stretch

Key Points

  • straighten elbow
  • extend wrist
  • hold for 30 seconds on each wrist
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Pronation Supination Stretch

Key Points

  • hold implement on one end
  • hold wrist in end range for 5 seconds
  • repeat 6x on each arm
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Strength
Eccentric Wrist Flexion

Key Points

  • forearme supported
  • slow down phase
  • 2-4 sets of 6-12 reps
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