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Yoga for Tennis Elbow – Best Yoga Poses & What Not To Do
Tennis elbow — or lateral epicondylitis — is a painful condition caused by overuse of the forearm muscles, leading to inflammation and tenderness around the elbow joint. While rest and medical advice are crucial, gentle yoga can help relieve tension, improve flexibility, and support healing over time. In this post on Yoga for Tennis elbow, we’ll share simple yoga poses and mindful stretches you can safely practice to ease discomfort and strengthen the muscles around your elbow.
How Yoga Can Help Tennis Elbow
- Yoga for tennis elbow focuses on:
- Gently stretching tight forearm muscles
- Improving shoulder, wrist, and arm flexibility
- Encouraging blood flow and vital energy flow for healing
- Promoting relaxation and mindful movement to prevent overuse
Best Yoga Poses for Tennis Elbow Relief
Here are gentle poses and stretches you can try:
Wrist & Forearm Stretch
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Extend one arm in front of you, palm up.
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Use your other hand to gently pull your fingers down and back.
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Hold for 20–30 seconds. Switch sides.
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This stretch eases tension in the forearm flexors.
Reverse Prayer Pose (Pashchima Namaskarasana)
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Sit or stand tall.
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Bring your palms together behind your back, fingers pointing upward.
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Press palms lightly — only as far as comfortable.
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This opens the shoulders and stretches the forearms.
Extended Puppy Pose (Uttana Shishosana)
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From all fours, walk your hands forward and melt your chest down.
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Keep your arms active and elbows lifted.
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This pose gently stretches the shoulders and arms.
Eagle Arms (Garudasana Arms)
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Sit or stand tall.
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Wrap your right arm under your left and press palms together.
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Lift elbows slightly and hold for 20 seconds.
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Switch sides. This stretches the upper back and shoulders, reducing strain on the elbows.
Cow Face Yoga Pose (Gomukhasana)
Why: Stretches the triceps and shoulders — tight shoulders and upper arms often contribute to elbow strain.
How to do it:
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Sit with one knee above the other.
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Raise your right arm overhead and bend the elbow, letting your hand drop down your back.
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Reach your left arm behind your back and clasp hands (or use a strap if they don’t touch).
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Keep the chest open, hold for 20–30 seconds.
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Switch sides.
What NOT to Do If You Have Tennis Elbow
While gentle yoga can support healing, it’s just as important to avoid movements and habits that might make tennis elbow worse. Here’s what to steer clear of:
Avoid Overuse & Repetitive Motions
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Stop doing activities that caused the pain in the first place — like repetitive gripping, lifting, or racquet sports — until your elbow heals.
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If you have to do repetitive tasks, take frequent breaks and stretch often.
Skip Intense Arm Strengthening
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Heavy weightlifting, push-ups, planks, or full Chaturanga push-ups can strain the elbow tendons even more.
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Focus on gentle stretching and light strengthening only when pain has reduced — ideally with guidance from a physiotherapist or yoga therapist.
Don’t Ignore Pain
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Never push through sharp pain just to “get a good stretch.” Pain is a signal — back off if you feel any discomfort beyond mild tension.
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Modify or skip poses that hurt.
Avoid Extreme Wrist Bending
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Deep wrist flexion or extension can aggravate the forearm muscles and tendons.
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Be mindful in poses like Downward Dog — use a rolled towel under your wrists or practice on fists if needed.
Extra Tips for Healing Tennis Elbow with Yoga
- Keep movements slow and mindful — avoid any pose that causes sharp pain.
- Focus on opening the shoulders and wrists, not just the elbow.
- Combine yoga with rest, ice, and ergonomic changes to daily tasks.
- Stay consistent — gentle stretching daily is more effective than overdoing it once a week.
Healing takes time — give your elbow the rest and gentle care it needs. Combine mindful yoga with proper treatment, and you’ll recover more safely and fully. If your pain persists, worsens, or affects your daily life, consult a doctor or physiotherapist.
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