If you’re a tennis enthusiast like me, you’ll know that a powerful backhand and a smooth serve come with practice—but also, unfortunately, with a risk of injury. One of the most common issues players face is wrist pain. That’s why learning and regularly doing tennis wrist exercises can make a huge difference in your performance and long-term health on the court.
In this post, I’ll walk you through everything I’ve learned about wrist injuries in tennis players, and share the exact tennis wrist exercises I’ve personally found useful.
Whether you’re dealing with beginner wrist pain or recovering from a long-term issue, these exercises can help improve your strength, mobility, and control. I’ll also cover sports medicine wrist management prevention tips to help you stay on the court and out of the treatment room.
Table of Contents for Tennis Wrist Exercises
Understanding Tennis Wrist Injuries
Before diving into the exercises, it’s essential to understand the problem. Wrist injuries in players are common due to the repetitive motion and impact involved in the game. When I first experienced wrist pain, it started as a slight twinge in my wrist after long rallies. But over time, it developed into something that affected my grip and forehand strength.
Most tennis injuries stem from overuse, improper technique, or poor conditioning. If you’re using a modern grip and hitting with more topspin, your wrist might be under even more strain than you realise. Poor posture, incorrect elbow alignment, or failing to properly stretch can also contribute to these problems.
Symptoms of Tennis Wrist Injuries
How do you know if what you’re feeling is just soreness or something more serious? Tennis wrist symptoms include:
- Sharp or dull pain in the wrist or forearm
- Discomfort when rotating the hand or palm
- Weak grip or trouble holding the racket
- Swelling or tenderness
- Limited range of motion
When I had my first tennis wrist injury, I tried to “play through it,” which only made things worse. That’s why recognizing symptoms early and using the right wrist exercises is crucial for both recovery and prevention.
Why Wrist Exercises Matter
As part of my recovery plan, I worked with a sports medicine wrist management prevention specialist who stressed the importance of building wrist muscle strength and flexibility. Whether you’re looking for wrist pain treatment, or simply trying to avoid future injuries, the right tennis wrist exercises can help:
- Strengthen wrist muscles
- Improve forearm endurance
- Enhance grip and control
- Promote blood flow and recovery
- Prevent wrist and elbow overuse injuries
By incorporating a mix of stretching, strengthening, and mobility work, you can ensure you’re not only performing better but also protecting your body.
Top 10 Tennis Wrist Exercises
Here are my go-to tennis wrist exercises that I do every week. These help with both strengthening and rehab. You can do most of tennis practice at home or at the gym with minimal equipment.
1. Wrist Flexor Stretch
- Extend your arm with your palm facing up.
- Use your opposite hand to gently pull your fingers down and back.
- Hold for 20–30 seconds and repeat 3 times.
This is one of the best stretches for wrist flexibility. It’s also part of the routine I use before every match.
2. Wrist Extensor Stretch
- Extend your arm with your palm facing down.
- Use your other hand to gently pull your fingers toward the floor.
- Hold for 20–30 seconds.
If you suffer from tennis wrist symptoms, this stretch can relieve tension in your forearm and wrist.
3. Wrist Curls
- Hold a weight or dumbbell in your hand with your palm facing up.
- Sit and rest your forearm on your thigh or a bench.
- Slowly curl your wrist up, then lower it slowly.
This is a great wrist strengthening exercise to improve grip and resilience.
4. Reverse Wrist Curls
- Same position as above, but with your palm facing down.
- Curl the wrist upward and then return to the start slowly.
Both versions help increase wrist muscle and are essential for injury prevention.
5. Wrist Rotations
- Hold a light dumbbell or water bottle.
- Rotate your wrist clockwise, then counterclockwise.
I include this in my wrist exercises gym routine to maintain joint mobility.
6. Ball Squeeze
- Use a tennis ball or stress ball.
- Squeeze and hold for 5 seconds, then release.
This works the hand and forearm muscles, perfect for those with an injured wrist workout plan.
7. Resistance Band Extensions
- Anchor a resistance band and hold it with your fingers and palm facing down.
- Extend your wrist against the resistance.
These are the best wrist strengthening exercises if you want functional, tennis-specific strength.
8. Finger Lifts
- Place your hand flat on a table, fingers spread.
- Lift each finger one at a time, hold, and release.
Though simple, this exercise builds control and stabiliser muscles in the hand and wrist.
9. Pronation and Supination
- Hold a hammer or racquet handle upright.
- Rotate the forearm so the palm faces up (supination), then down (pronation).
This helps manage rotational movement—a key part of tennis strokes.
10. Weighted Wrist Rolls
- Use a light dumbbell or wrist roller tool.
- Roll slowly, letting the weight unwind and rewind using only wrist motion.
This is especially helpful for building strength after injury.
Recovery and Management Tips
When I had to take a break from tennis due to wrist injuries, I learned the importance of rest, bracing, and consistent care. If you’re currently dealing with beginner wrist pain or a recurring issue, consider the following:
- Use a tennis wrist brace or tennis wrist strap for added support.
- Ice the area to reduce inflammation after sessions.
- Avoid overgripping the racquet.
- Practise proper position and mechanics.
- Warm up properly with forearm and wrist exercises.
A lot of players ignore early tennis wrist injury signs, leading to long-term problems. Instead, focus on wrist management prevention of future injuries.
How to Strengthen Wrists After Injury
After a long layoff, I asked my physio how to strengthen wrists after injury. His answer? Start slowly, stay consistent, and do the basics well. That meant doing physio exercises for wrist tendonitis, working on grip strength, and not pushing too hard too fast.
Some of my favourite recovery-focused routines include:
- Exercises for injured wrist with resistance bands.
- Exercises for tendonitis in the wrist like wrist curls and stretches.
- Using light weights and gradually increasing as strength improves.
The key is to keep movement smooth and controlled. If any pain returns, scale back and focus on stretches for wrist flexibility.
More about Tennis Wrist Exercises
How Do Tennis Players Strengthen Their Wrists?
From my experience, tennis players strengthen their wrists through a combination of targeted wrist strengthening exercises and consistent practice. I’ve found that incorporating light weights, resistance bands, and wrist curls into your routine can work wonders.
You can also try forearm and wrist rotation exercises, where you slowly rotate your wrist using a dumbbell or even just your hand. These help build up the smaller muscles that support your wrist during a match.
What’s worked for me—and what I’d suggest to you—is to focus on progressive resistance. Start with low weight or resistance and gradually build it up. Don’t forget to include stretches for wrist flexibility to reduce the risk of injury. And if you’re new to tennis, especially dealing with beginner wrist pain, start slowly and listen to your body.
How Do I Stop My Wrist From Hurting When I Play Tennis?
When I first felt wrist pain, I had no idea how common wrist injuries in players were. The key to stopping wrist pain is to first identify what’s causing it—whether it’s poor grip technique, overuse, or lack of strength.
One thing that helped me was adjusting to a modern grip. If your wrist position is off while hitting the ball, it puts unnecessary strain on the joint. I also started wearing a tennis wrist brace and using a tennis wrist strap during play. These provided the support I needed without limiting my movement.
You should also look into sports medicine wrist management prevention strategies, like warming up properly and doing wrist exercises before and after playing. Simple wrist pain exercises such as wrist flexor and extensor stretches can relieve tightness and prevent worsening of the pain.
How to Rehab a Tennis Wrist?
When I injured my wrist, I followed a structured plan that focused on wrist management prevention of reinjury. First, I gave it time to rest and applied wrist pain treatment like ice and compression. After the initial swelling went down, I gradually introduced physio exercises for wrist tendonitis and gentle wrist exercises gym style to start regaining strength.
Rehabilitation is not just about exercise—it’s also about being mindful of how your wrist, hand, and forearm work together. I did exercises for injured wrist like wrist flexion/extension, supination/pronation with a light weight, and isometric holds with a tennis ball.
You should work on strengthening wrists slowly, focusing on your muscles around the elbow and forearm too. Keep your palm up, and move slowly with control. It’s also smart to consult a sports physio who understands wrist injuries in players for tailored guidance.
What Is the Exercise for Tennis Wrist Pain?
One exercise that has helped me most with wrist pain is the wrist curl. You can do this seated, resting your forearm on your thigh or a bench, with your palm up and a light weight in hand. Slowly curl your fingers and wrist upward, then lower slowly. This works the flexor muscles and builds up wrist muscle control.
Another great one is the reverse wrist curl, which targets the extensors. I also do grip exercises, like squeezing a tennis ball, which helps strengthen the entire hand and wrist system. These are especially good if you’re recovering from a tennis wrist injury or trying to avoid one.
You should also try exercises to relieve wrist pain, like the prayer stretch or wrist extensor stretch, which I often do as part of my warm-up and cool-down. Over time, you’ll notice better flexibility, less pain, and a stronger foundation for your game.
Wrapping It Up: Your Path to Stronger Wrists
Whether you’re a weekend warrior or dreaming of making it to the fame hall of tennis greats, keeping your wrists healthy is non-negotiable. With the right approach to tennis wrist exercises, you can boost your strength, reduce the risk of injury, and improve your performance on the court.
Here’s a quick recap of what you can do starting today:
- Identify early signs of wrist pain.
- Commit to a weekly routine of wrist strengthening exercises.
- Use tennis wrist support like braces when needed.
- Combine both tennis forearm exercises and stretches for holistic care.
- Listen to your body and work with a physio if pain persists.
Tennis is a beautiful, demanding sport—and with strong wrists, you’ll enjoy every swing, slice, and serve that much more. Let me know which of these tennis wrist exercises worked best for you, and stay injury-free out there!
