Tennis elbow involves pain on the outside of the elbow where forearm extensor muscles attach. Despite the name, most cases result from repetitive gripping activities rather than tennis. The tendons become irritated and weakened from overuse. Rest alone is insufficient. Gradual loading through eccentric exercises helps tendons heal stronger. Get your personalized routine: Start your 14-day free trial Wrist Extensor Care Gentle stretching and mobility for the affected muscles. JME 196 Hold onto your hand to find a gentle stretch in your forearm and wrist. Don't force any range of motion - listen to your body. JME 199 With one hand, hold onto the outside of the other hand for a gentle stretch. Don't force the range - listen to what your body needs. Forearm Mobility Overall forearm flexibility supports recovery. JME 204 Open and close your hand. JME 200 Rotate your wrist both up and down while maintaining the same position of your forearm. Wrist Function Wrist mobility affects elbow loading. JME 205 Hold onto the palm of your hand and bend the other hand both forward and back - finding a gentle stretch and then releasing. JME 206 Start with your arm straight out in front of you. Bend your hand to face away from your body and move your arm in that direction. Then, rotate your fingertips to face your body again, and move your arm back to the middle. Shoulder and Upper Arm Proximal restrictions affect distal loading. JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. JME 52 Hug one arm across your body for a gentle stretch. Neck and Nerve Nerve involvement sometimes contributes. JME 1 Look left and then right JME 6 Gently tuck your chin to your chest Management Strategy Modify aggravating activities. Use counterforce bracing. Eccentric exercises load the tendon progressively. Grip strengthening as tolerated. Full recovery takes months. Professional guidance ensures appropriate progression. Tennis Elbow Programming simplmobility provides forearm-focused routines. 2-3 minute sessions support tendon recovery. Start Your Free Trial