The best stretches for tennis elbow

Tennis elbow is a common overuse condition affecting the tendons on the outside of the forearm. These stretches can help reduce discomfort, restore mobility, and support healthy movement patterns during recovery and training. It can be caused by two factors: overuse & compensations. 

The best stretches for tennis elbow allow the entire upper limb to move freely, helping to prevent compensations at the elbow.

Top 4 stretches to reduce tennis elbow discomfort

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Watch the overview video to see how these four stretches and mobility drills work together to reduce stiffness and improve recovery around the elbow. The video demonstrates each movement with guidance on form and progression.

• Forearms circle stretch: stretch both wrist flexors and extensors while mobilizing the wrists globally

• Manual extensor forearm stretch: stretch the wrist extensor muscles which is where the most common pain is

• Hyperice extensor forearm: uses percussion to release muscle tightness

• Shoulders global: improves shoulder mobility to prevent compensations at the elbow

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Exercise 1/4: forearms circle stretch

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Exercise 2/4: manual extensor forearm stretch

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Exercise 3/4: hyperice extensor forearm

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Exercise 4/4: shoulders global

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Understanding tennis elbow and mobility recovery

Tennis elbow occurs when the tendons that attach the forearm muscles to the outside of the elbow become overloaded or irritated, often due to repetitive wrist extension or gripping activities. It’s not limited to tennis players—anyone who performs repetitive upper limb motions (typing, lifting, racquet sports, or gym training) can experience symptoms.

Key anatomy

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How stretching helps tennis elbow recovery

Targeted stretching can:

• Improve blood flow and tissue elasticity in the affected muscles.
  
  
• Reduce compensatory tension in surrounding joints, such as the shoulder and wrist.
  
  
• Support gradual load tolerance and range of motion restoration.
  
  
• Help prevent recurrence when integrated with strength and mobility work.

Stretching works best with progressive strengthening and load management rather than as a standalone treatment. For example, gentle eccentric loading of the wrist extensors is often used alongside mobility routines to rebuild tendon resilience.

Common reasons for ongoing discomfort

Even with rest, some people continue to experience symptoms because:

• Daily activities still overload the forearm tendons (e.g. computer use or gripping weights).
  
  
• Shoulder stiffness limits arm movement, forcing the elbow to compensate.
  
  
• Recovery strategies focus only on pain relief, not mobility or function.
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• Tissue tension or fascial restriction in the forearm remains unresolved.

Integrating these stretches into your daily routine can help address these factors and support long-term recovery.

FAQs

What causes tennis elbow?
Tennis elbow is commonly caused by repetitive strain to the wrist extensor tendons, particularly from gripping or lifting movements. It can also develop from poor shoulder mobility or technique during sport or training.

Can stretching cure tennis elbow?
Stretching alone doesn’t cure tendon injuries, but it can support recovery by improving flexibility, circulation, and movement efficiency when combined with load management and strengthening.

How often should I stretch for tennis elbow?
Gentle daily stretching is recommended. Focus on controlled, pain-free movements and gradually increase intensity as symptoms improve.

Should I still train with tennis elbow?
Light training that doesn’t aggravate symptoms is usually fine, but avoid repetitive or heavy gripping until pain subsides. Consult a physical therapist if pain persists.

How long does it take to recover from tennis elbow?
Mild cases can improve within a few weeks with consistent care, while chronic cases may take several months depending on severity and activity level.