Maintaining and slightly increasing muscular strength through exercise will help you recover and reduce the risk of chronic tennis elbow. You will want to perform strengthening and stretching exercises after the pain of tennis elbow has subsided. For example, if you can hold a bat and casually hit a ball without feeling pain, you are ready to begin strengthening exercises for your tennis elbow.

Discover Natural Tennis Elbow Remidies

Your first set of exercise movements for tennis elbow recovery is an exercise routine called isometrics. They are performed twice a day with straight elbows and wrists. Start with hand weights that are no heavier than five pounds to work the forearm muscles. Make sure when you exercise you do it under the suggestion and guidance of your physical therapist treating you for tennis elbow.

You may perform a simple isometric exercise by squeezing a tennis ball to strengthen the small muscles of the hand and arm. To perform a hand squeeze exercise, hold a tennis ball in your palm and squeeze it firmly, holding for 2 to 5 seconds, then relax. Repeat the exercise until your muscles are fatigued.

Another isometric exercise is a rubber band exercise that involves placing the band at your fingertips. Extend your fingers outwards and then hold for a few seconds before releasing. This rubber band exercise is easy and can aid in the recovery of your tennis elbow.

You will want to continue your elbow extension exercise routine even after your initial recovery from tennis elbow.

Get Rid of Pain for Good with Tennis Elbow Home Cures

To get the most out of your exercise and tennis elbow rehabilitation program, stretch your forearm extensors. This exercise will help you gain a full range of motion needed for people with tennis elbow.

To perform a proper tennis elbow recovery exercise, you may want to use wrist curls. This exercise will work the underside of the forearm muscles. Grasp a dumbbell, lay your forearms on your thighs with your palms facing upwards and start the exercise by curling the weight upwards at the wrist. The next step of the exercise is to slowly lower the weights.

Another helpful exercise for tennis elbow is to pull your hand downwards towards the underside of your forearm. If you ever feel intense pain while performing this exercise, make sure you keep your arm bent during the stretch.

Some people with tennis elbow use resistance bands when they exercise and later move up to dumbbells. After you exercise with weights you may want to apply ice to the elbow afflicted with tennis elbow for 10 to 20 minutes. Some people with tennis elbow, after they exercise, massage the tender area with ice for a few minutes.

When you exercise with weights, start with no weights and do a set of 10 to 15 repetitions. Then you can move up to 30 repetitions daily.

Increase the weight in one-pound increments to three pounds when you exercise with weights to rehabilitate your tennis elbow. Some experts suggest moving up 5 to 7 pounds. Your goal when you exercise with weights is to straighten your elbow without locking it.

Exercise can improve your overall health so stay fit by cycling, jogging or including in your exercise routine an exercise that does not exacerbate your tennis elbow.

Finally, stretching should be a major part of your tennis elbow recovery exercise routine. Make sure your elbow is extended and the arm is straight to increase your range of motion.

Concentrate on doing gentle stretching as part of your exercise routine for tennis elbow recovery. Don’t perform a stretching exercise that feels uncomfortable. Your goal is to comfortably increase range of motion during wrist flexion, extension and rotation.

Two quick exercise tips for stretching include, first, performing a wrist flexion. Place a one-pound weight in your hand with your palm facing upward. Support your forearm on your knee. Bend your wrist up slowly before gradually lowering it.

Second, grasp a hammer or similar object in your hand with your forearm supported. Rotate hand to palm down position, return to start position and rotate to palm up position. Repeat the exercise. You may even change the resistance level of the exercise by moving your hand closer or further away from the head of the hammer.

Eliminate Tennis Elbow Pain once and for all -- with proven natural supplements for tendonitis pain relief!