After youve stretched your flexor and extensor muscles out properly and reduced the tension in your wrist and forearm you can begin strengthening the muscles to help keep your tennis elbow pain away when it comes to tennis elbow prevention is one of the most important steps you can take in the rehab process targeting the muscles of the forearms should be your main focus on the rehab and prevention process your doctor might also recommend an. Place your left hand on your right elbow pull your right elbow towards your head with your left hand you should feel a stretch on the back of your upper arm hold the stretch for 10 to 30 seconds dont pull your right elbow to the point of pain in your arm or elbow repeat this stretch on your right elbow 2 or 3 times. The therapist fully pronates the hand so the palm faces down to stretch and lengthen the supinator muscles a mild stretch may be felt in the wrist and forearm this position can be held for up to a minute provided it does not cause pain doing this exercise with the elbow bent reduces the stretch on the biceps muscle to focus on supinator. Elbow and wrist pain are common and may often be associated with trigger points in the muscles of the upper arm lower arm and shoulder stretching alone is unlikely to dissipate trigger points but it may help accelerate the process as part of a broader treatment and certainly may provide some pain relief here are some simple stretches that we often recommend please take note of the