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Pilates

Grip-light Pilates for tennis elbow: a 25-minute class with a 10-minute forearm loading block

Loading the forearm muscles that lift the wrist is the exercise with evidence for tennis elbow; Pilates isn't a treatment for it, but you can keep doing it with a light grip. This class starts with a 10-minute block of still holds, slow lowering and stretches to do every day, then grip-free mat work and shoulder-blade moves with your hands open. Keep forearm discomfort to about 3 to 4 out of 10, settling within an hour, and your elbow no worse the next morning. The order and doses are our editorial choice, taken from our tennis elbow guide's plan.

25 minBeginner17 movesA dumbbell · A bench or box · A band · A wallForearms · Abs · Glutes · Hip flexors · Hip abductors · Back
Follow along: a timer, a cue and the next move, one step at a time.

Forearm loading (do this block daily)

  1. Wrist & forearm flow10 slow reps each direction
    Beginner · Forearms · 3D demoWarm up the wrist with no loadEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Reverse wrist curl5 holds of 30 to 45 s
    Beginner · Forearms · 3D demoForearm supported, palm down, wrist level; hold the weight still. Light enough to keep discomfort mild (3 to 4 out of 10 at most)Easier: Wrist-extensor eccentricsHarder: Plate pinch
  3. Wrist-extensor eccentrics3 sets of 15, lowering over 3 to 4 s
    Beginner · Forearms · 3D demoOnly once the holds are comfortable: help the weight up with the other hand, and lower it slowly with the sore oneHarder: Wrist curls
  4. Dumbbell forearm rotation2 sets of 10
    Beginner · Forearms · 3D demoHold the handle nearer the head to make it easierEasier: Wrist-extensor eccentricsHarder: Plate pinch
  5. Band finger extension2 sets of 15
    Beginner · Forearms · 3D demoOpen your fingers against the band slowlyEasier: Ball squeezeHarder: Plate pinch
  6. Wrist extensor stretch (tennis elbow stretch)3 holds of 30 s
    Beginner · Forearms · 3D demoAfter the loading; ease off if your hand tinglesEasier: Wrist & forearm flow

Grip-free mat work

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, hands resting on your ribsHarder: Roll-up (Pilates)
  2. Pelvic tilt into bridge8 tilts, then 8 bridges
    Beginner · Glutes, Abs, Hamstrings · 3D demoArms resting, palms upHarder: Glute bridge
  3. Hundred (Pilates)50 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoPump from the shoulders, hands open; head down if your neck achesEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
  4. Single-leg stretch (Pilates one leg stretch)6 each side
    Intermediate · Abs, Hip flexors, Neck · 3D demoHands resting lightly on your shins: no pullingEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
  5. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoHead on your lower arm; top hand resting, not pressingHarder: Side-lying leg circles (Pilates side kick series)
  6. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoPelvis stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  7. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoArms by your sides if reaching forward pulls on the elbowEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  8. Single-leg kick (Pilates one leg kick)6 each leg
    Beginner · Hamstrings, Back, Glutes · 3D demoOn your forearms, hands open rather than in fistsEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)

Shoulder blades, no grip

  1. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoThumbs up, hands open; small liftsEasier: Wall angelHarder: Bent-over reverse fly
  2. Wall angel8 slow reps
    Beginner · Back, Shoulders · 3D demoBacks of your hands near the wall, fingers relaxedEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises
  3. Spine twist (Pilates)3 each side
    Beginner · Abs, Back, Shoulders · 3D demoSitting tall, arms out, fingers softHarder: Saw (Pilates)

Tips

  • The forearm block is the part that treats the tendon: do it once a day, as our tennis elbow guide sets out, and the whole class 2 to 3 times a week. Move from holds to slow lowering when the holds are comfortable and your elbow is no worse the next morning.
  • Some discomfort during forearm exercises is fine. Keep it mild: no more than about 3 to 4 out of 10. It should settle within an hour or so, and your elbow should be no worse the next morning.
  • Tingling is the exception: stop any exercise or position that brings on pins and needles or numbness in your hand, especially in the ring and little fingers, and avoid holding the elbow fully bent while it settles.
  • Leave the knee hover, leg pulls, side bend, push-ups and ring squeezes until gripping and pressing are comfortable, then build them back through our Pilates for tennis players class.
  • See a GP or physiotherapist for "Elbow or arm pain that hasn't gone after a few weeks of looking after it yourself (for tennis elbow, the NHS says after at least 2 weeks of self-care)." Get help the same day for "a swollen elbow with a very high temperature".

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the grip-light pilates for tennis elbow: a 25-minute class with a 10-minute forearm loading block take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A dumbbell, A bench or box, A band, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 12 of its 17 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.