4 Exercises That Will Help You Avoid Wrist & Elbow Pain

You may love playing these sports, but tennis, golf, and pickleball are notorious for triggering elbow and/or wrist pain. Recent 2024–2025 studies indicated that nearly 1 out of 5 pickleball players report wrist & elbow pain each year (source). Across all three sports, overuse and improper grip technique force the forearm muscles to overcompensate, leading to micro-tears and inflammation in the wrist and elbow connectors. Thankfully, there are strength and flexibility exercises you can perform to help you avoid wrist & elbow pain.

Exercises using kettlebells, mini resistance bands, and mobility sticks can improve the muscle and joint groups that contribute to wrist & elbow health. The certified personal trainers at Tampa Strength have developed programs for in-person and online clients that contain effective strengthening and stretching movements that can keep them playing pain-free. The following videos showcase four specific exercises that people can do to help them avoid wrist & elbow pain.

Kettlebell single arm bottoms up carry

Grab a 10-15 lb kettlebell with your right hand. Point the bottom of the kettlebell towards the ceiling and begin walking. Walk approximately 10-15 feet forward and backward, then repeat the same process with the kettlebell in your left hand. Make sure to keep the elbow of the arm holding the kettlebell level with the shoulder.

This movement enhances shoulder stability and grip strength.

Shoulder External Rotation on the Bench

Set up in a quadruped position next to a flat bench. Bend your right arm at a 90-degree angle at the elbow and place your right forearm on the flat bench. Place a mini-band on the end of the bench and slide your hand, palm down, under the band. With your shoulders level with the bench, externally rotate your right shoulder, lifting your fist into the band. Hold the rotation for approximately 5 seconds and perform 5-10 reps on each arm.

This movement enhances shoulder strength and elbow mobility.

Stick Mobility Wrench Stretch

Use your right hand to grab a mobility stick or a 5-foot piece of PVC. Hold the stick tight with your right hand and rotate the stick counterclockwise. Grab the other end of the stick with your left hand, right at shoulder height. Keeping your right hand down by your hip, pull the top of the stick down till you reach the end range of your wrist rotation. Hold the position for 10-30 seconds. Repeat the same process with your left hand.

This movement enhances wrist mobility.

Kettlebell single arm bottoms-up chest press

Grab one 10-15 lb kettlebell with your right hand and lie flat on a bench. Pointing the bottom of the kettlebell towards the ceiling, perform a chest press with the arm holding the kettlebell. Complete 10-15 repetitions, then switch arms.

This movement enhances wrist & elbow stability and grip strength.

 

 

Give these strength and flexibility movements a try if you’re looking to avoid wrist & elbow pain. Check out our YouTube channel if you’re looking for more exercises.

If you’re interested in learning more about the stretching & strength programs we offer, stop by our South Tampa personal training studio. You can also call 813-731-2901 to learn about all the personal training opportunities we have to offer.