Tennis elbow is an overuse and muscle strain injury. The cause is repeated contraction of the forearm muscles that you use to straighten and raise your hand and wrist. The repeated motions and stress to the tissue may result in a series of tiny tears in the tendons that attach the forearm muscles to the bony prominence at the outside of your elbow. Despite its name, athletes aren't the only people who develop tennis elbow. People whose jobs feature the types of motions that can lead to tennis elbow include plumbers, painters, carpenters and many more. Some symptoms would include: pain radiating from the outside of your elbow into your forearm and wrist. The pain may make it difficult to grip an object, turn doorknobs or even holding a cup. Some risk factors include: Age, occupation and certain sports. Rest and over-the-counter pain relievers often help relieve tennis elbow. Chiropractic care that use myofascial release as well as dry needling along the side of exercises can help relieve pain from tennis elbow.
Bring the wrist up into extension while holding a soup can or small weight and slowly lower the weight down and away.
Stand or sit with tall posture and your elbows bent at your sides
Resisted Supination: Slowly turn your forearm to face down, then slowly return to the start position (do 8-12 repetitions or until fatigue)
Pronation: Slowly turn your forearm to face up, then slowly return to the start position (do 8-12 repetitions or until fatigue)