These exercises will help strengthen and stretch those muscles that can cause pain on the outer side of your forearm and elbow.
a. Forearm Stretch
What it does: Stretches the forearm.
How to do it: Standing place your left arm out in front of you with your palm facing down, grab your left hand with your right hand and pull your left hand down towards the ground and hold for 10-15 seconds and then pull your wrist up towards the ceiling and hold for 10-15 seconds. Repeat on the other arm. You can also try moving your hand at different angles to see where you feel the stretch the most. There is no right or wrong when it comes to stretching, since everyone is different you just have to find what works for you. Repeat the stretch two to three times on each side.
b. Wrist Extension
What you need: Dumbbell or water bottle, chair or exercise ball
What it does: Strengthens the wrist extensors
How to do it: Kneeling behind an exercise ball (or beside a chair), place your forearm on top of the ball while holding onto a dumbbell with your palm facing down. Lift the dumbbell up towards you by extending your wrist. Hold for a second, lower and repeat 10-15 times. Switch sides. Do one to three sets.