Tennis Elbow Exercises & Stretches (Supinator Muscle)

tennis elbow exercises stretches lateral epicondylitis supinator

When it comes to treating tennis elbow, most people focus on exercises and stretches for the extensor muscles of the wrist and for good reason since they attach to the lateral epicondyle and contribute to lateral epicondylitis in most cases.

However, the wrist extensors are not the only muscles that can cause pain on the outside of the elbow.

The Supinator Muscle

We have a muscle called the Supinator that also attaches to the lateral epicondyle (outside of the elbow) and when it becomes overused or too weak to keep up with the demands of the body, it can also cause pain on the outside of the elbow.

This muscle allows you to turn your hand so that your palm faces up as if you were holding a plate on your hand.

In this video you’ll learn a stretch and strengthening exercise for the Supinator which you can do from home.

The stretch focuses on flexing the wrist of the involved elbow and turning it down and in.

The strengthening exercise focuses on the eccentric portion of supination while holding a dumbbell off center. 

Eccentric exercises focus on the negative or downward portion of the exercise and they have shown to be very effective for the treatment of lateral epicondylitis and other tendinopathies.

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