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Tennis elbow exercises

Do you have elbow pain and are suffering from tennis elbow? We've got the right tennis elbow exercises for you.

Duration
20 Min
Exercises
4
Difficulty
Beginner
Products used in Routine
Mini
TMX® Trigger
Super Band

We place strain on our arms every day. Overloading can lead to elbow pain. Experts speak of mouse arm, tennis elbow or golf elbow. We’ll show you which tennis elbow exercises help to regulate the tension between your muscles and fascia.

Your exercise programme as part of your tennis elbow treatment:

  • Myofascial self-massage
  • Triggering of deep stress points
  • Mobilisation and stretching exercises
  • Exercises for activation and strengthening

3-4 times a week

Integrate the exercises into your tennis elbow treatment 3-4 times a week.

Happy recovery!

We recommend consulting a doctor in the event of acute elbow pain. Once you have received a diagnosis, you can begin your tennis elbow exercises.

Tennis elbow exercise: relaxes your forearms

Sit on a chair, place the BLACKROLL® MINI on a table and place the back of your hand on the foam roller. Slowly roll your arm back and forward.

Product
Seconds per side
60
Body part
Forearm
Training Goals
Recovery, Mobility

Tennis elbow exercise: stretches your wrist 

Place a TRIGGER on the table, locate a tension knot in your forearm and place this on the TRIGGER. Let your arm sink into the material until the pain gently subsides.

Product
Seconds per side
60
Body part
Forearm
Training Goals
Mobility

Tennisarm-Übung: Dehnt das Handgelenk

Stretch out your arm and let your fingers drop down. Place the palm of your hand so it faces you. Place your other hand on the back of it and pull it towards you. You should feel a stretch along the outer forearm when pressure is applied.

Product
Sets / Seconds
3 / 60
Body part
Forearm
Training Goals
Recovery, Mobility

Tennis elbow exercise: Wrist extensor strengthening

Sit on a chair and place a SUPER BAND on the ground. Place a foot on top of it and grab the ends of the band in an overhand grip. Place your elbow on your knee and slowly pull the band up and down.

Product
Repetitions
15
Body part
Forearm
Training Goals
Strength

Your tools

15 cm long

BLACK
GREEN
YELLOW
+7

Small & handy for face and arms

Mini

€10.90
Made of wood

Trigger tool made of 100% beech - for treating pain points

TMX® Trigger

€24.90
Three resistance levels

orange/light
green/medium
blue/strong

Training band for core & stength training

Super Band

€22.90

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Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers