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.
- 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.
- 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.
- 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.
- 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.
- 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.