Yoga for Tennis Elbow

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If an individual has tennis elbow, he or she can be limited with activity and discomfort and pain can occur when moving the affected arm. In this article, we will be focusing on yoga for tennis elbow. Hopefully, by reading this article we will be able to help individuals who have tennis elbow to perform and enjoy yoga.

What is tennis elbow?

Tennis elbow is a musculoskeletal condition and it is also known as Lateral epicondylitis. It can get better without treatment but it can last for a few weeks or months because the affected tendons heal slowly. In fact, there are individuals that can have tennis elbow for more than a year. Tennis elbow will get better and it is a must to rest the affected arm and stop doing the activity that caused the problem.

What causes tennis elbow?

Tennis elbow is caused by repetitive motion, overuse, or injury on the affected arm. This condition does not only occur to individuals who play tennis, although it is mostly sports-related injury. Individuals who use their hands regularly and do excessive movement of their hands can also be affected by this condition. Individuals who have tennis elbow have pain and swelling on the outer part of the elbow, where the bone is highly prominent. According to our research, there are different types of yoga that can help with tennis elbow. Individuals with tennis elbow can practice yoga because it is helpful in healing them and there are plenty of poses that do not include weight-bearing that involves both arms.

Yoga Poses for Tennis Elbow

1. Mountain Pose

This pose helps stretch and loosen the tight arm and shoulder muscles and helps relieve tennis elbow pain.

To do this pose:

Stand tall. Then raise both arms in front of you. Both hands must be as the same height as your shoulders. Interlock the fingers and then turn the wrists so both palms are facing outward. Then, straighten both arms and feel the stretch from the fingertips to the shoulder. Hold this pose for approximately 30 to 60 seconds to enjoy its benefits.

2. Cow Face Pose

This yoga pose will stretch your elbows and wrists and also increase the blood supply and oxygen circulation to the affected elbow area. By practicing this pose regularly it will help relieve the pain and heal the tennis elbow condition.

To do this pose:

Sit down on the floor. Extend both legs in the front and rest both arms on the sides. Bend both knees and place the soles of the feet flat on the floor. Place the left foot under the right knee and move it going to your right hip. Place the right knee on the left knee and move the right foot towards the outside part of the left hip. Keep your balance steady by balancing the weight evenly. Then, stretch the left hand and bend it at the elbow and gently move it towards the spine. Bring the right hand to the spine coming from the upper side until the right palm is in the center of the spine. Try touching the fingers of both hands and hold the pose. Then feel the stretch on the arms and elbows and at the same time, breathe gently. Release the pose slowly while doing breathing exercises and uncrossing the legs. Return to the first step and repeat the pose for a few times.

3. Cobra Pose

This yoga pose helps reduce tension in the upper body.

To do this pose:

Lie face flat on the floor. Then place both hands under the chest while both palms face downward position. Start at the head; roll the body backward as though you are trying to look behind your body. Keep both legs and hips on the floor while doing this move. Then, extend both arms as you push the upper body away from the floor. Feel the muscles stretch in the neck, chest, shoulders, and arms. Breathe steadily and hold this pose for 1 minute.

4. Extended Triangle Pose

This yoga pose will help stretch both elbows and wrists and reduce the pain caused by the tennis elbow.

To do this pose:

Stand and place both feet apart from each other measuring the width of the hip. Place both arms at the sides. Slowly breathe and place both feet apart approximately 4 to 5 feet wide. The right foot must be turned outwards and the left foot slightly inwards. Bring the right hand towards the right ankle and place the fingertips on the ground behind the ankle. Raise the left arm upwards and stretch it according to your capacity. Turn the head towards the left arm and hold this pose for 1 minute. Slowly return to the first step and repeat this process by changing the sides. Perform this pose and feel the stretch by feeling the tug on the elbow.

5. Plank Pose

This pose can help strengthen the arm muscles that help support the elbow. This pose is easy and simple to do and it is a popular fitness move.

To do this pose:

Stay on the floor with your hands and knees, place both hands on the floor in front of you. Lean the weight forward so the shoulders, arms, and hands will be able to support the body. The knees will support the lower part of the body. You can raise your lower body so the hands and toes hold all the weight. Hold this pose for 15 seconds to 1 minute. If you cannot perform the stretch properly, you can try it from a standing position. Stand from the wall 12 to 18 inches away and lean the upper body forward so the hands can rest on the wall and try to push the wall away from you.


Tennis elbow can cause discomfort and pain on the affected arm and by being able to stretch the body; it will help relieve the pain associated with the condition. Until the condition heals, it is normal to experience discomfort when doing yoga for tennis elbow, however, if there is extreme pain, stop doing the pose. Inform your medical practitioner before starting yoga poses for your tennis elbow condition.


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