Home Exercise Program for Tennis Elbow by Dr. Brian Hill
Dr. Brian Hill MD as he demonstrates key exercises and daily routines to help rehabilitate lateral epicondylitis from the comfort of home.
Key Exercises & Protocol
- Wrist Extensor Stretch: Extend your arm with the elbow locked straight. Use your opposite hand to gently pull your wrist down to feel a deep stretch in the common extensor tendons. Recommended first thing in the morning and throughout the day.
- Eccentric Wrist Flexion: Using a light weight (1–2 lbs), assist your wrist to the starting position, then slowly lower it down to build wrist flexor strength. Perform 15 repetitions × 2 sets daily.
- Eccentric Wrist Extension: With your forearm supported, use a light weight and assist your wrist to the top position, then control the descent down slowly. Perform 15 repetitions × 2 sets daily.
- Elastic Band External Rotation: Attach a resistance band to a door and rotate your shoulder outward, keeping a folded towel tucked into your armpit for stability. Perform 15 repetitions × 2 sets daily.
- Elastic Band Internal Rotation: Using the door-anchored band, pull inward across your torso. Perform 15 repetitions × 2 sets daily.
- Serratus Wall Slides: Place your arms on a wall and slide them upward smoothly before bringing them back down. Perform 15 repetitions × 2 sets daily.
- Horizontal Abduction: Using a resistance band with palms facing up, pull outward across your chest to work the shoulders without over-straining. Perform 15 repetitions × 2 sets daily.
- Transverse Friction Massage: Support your forearm and massage the affected tendon transversely across the tissue for 3 minutes, twice daily (ideal right before bed), optionally using a topical anti-inflammatory cream.
