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Top 5 Stretches to Relieve Elbow Pain

Top 5 Stretches to Relieve Elbow Pain

If you’re experiencing elbow pain try one or more of these stretches to alleviate your pain. Consider also visiting an orthopedic specialist if the pain is especially acute or especially ongoing.

 

  • Wrist Turn:

 

      • Bend your elbow at a right angle, extending your hand outward with the palm facing up. 
      • Twist your wrist around gradually until your palm is facing down and hold this position for 5 seconds, and repeat 9 more times. 
      • Do this 3 times in total, with both arms as needed. 

 

  • Wrist Flexor Stretch:

 

      • Extend one arm in front of you at shoulder height, keeping your palm facing the ceiling.
      • With your other hand, gently pull your fingers towards the floor and then back to your body. 
      • Hold this for 10-30 seconds and repeat with the other hand. This can be done 2-3 times. 

 

  • Wrist Extensor Stretch:

 

      • Extend one arm in front of you at shoulder height, keeping your palm facing the floor. 
      • Relax your wrist so your fingers point downward, then with your free hand, grab your fingers and gently pull them back towards your body. 
      • Hold this for 10 to 30 seconds and repeat with the other hand. This can be done 2-3 times.

 

  • Elbow Bend:

 

      • Stand up straight and lower the arm to one side. 
      • Slowly bend the arm upwards, until your hand touches your shoulder.
      • Hold this position for 15 to 30 seconds and then repeat 9 more times. 

 

  • Towel Twist:

 

    • Hold a loosely rolled-up towel lengthways, with one hand on each end. 
    • Keeping your shoulders relaxed, twist the towel by moving your hands in opposite directions, like you are wringing out water.
    • Repeat this 9 more times and then repeat 10 more times in the opposite direction.

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