Stretching the muscles that surround the elbow joint is an effective intervention for a variety of elbow problems. In addition, some conditions, such as tennis elbow, may result in stiffness. Combined with light strengthening exercises, exercises that stretch the elbow are beneficial for regaining proper range of motion. Several large muscle groups also cross the elbow joint; stretching these muscles may be beneficial to prevent injury. As with every stretch, avoid quick or jerky stretches to prevent injury.
Biceps Stretch
The biceps is the main mover of your forearm, bringing your hand up towards the shoulder. In addition, the biceps is the primary muscle for turning your hand over so the palm is facing up. To stretch this muscle, turn your hand palm down, straighten your elbow and extend your arm behind your back. If you need more of a stretch, place your arm on a table or counter-top behind you, and slowly squat down to increase the intensity. Hold this stretch for 20 to 30 seconds.
Triceps Stretch
Located on the back of the upper arm, the triceps muscle works directly opposite of the biceps, by straightening the elbow. Stretch this muscle by reaching overhead and bending your elbow as much as possible. With the opposite hand, grab the elbow overhead. Slowly pull the bent elbow back and toward the head. Hold this stretch for 20 to 30 seconds. Remember to keep your back straight and head up during this stretch. As with all stretches, avoid quick or jerky movements to prevent injury.
Wrist Flexor Stretch
The muscles that are responsible for bending the wrist start just above the elbow, on the inside of the arm. Injuries to this group of muscles are typically called medial epicondylitis, or "Golfer's Elbow." To stretch this muscle group, straighten your arm out with the palm face down. With the opposite hand, grasp the fingers of the straight arm, slowly bring your fingers up and back toward your shoulder, as if you were making a stop sign. Hold this stretch for 20 to 30 seconds.
Wrist Extensor Stretch
The muscles that extend the wrist also start just above the elbow, on the outside aspect of the arm. Injuries to this group of muscles is more common that the flexor group. Lateral epicondylitis, or "Tennis Elbow," is the most common of these injuries resulting from overuse. To stretch this group, straighten your arm with the palm face down. Grasp the fingers or hand with the opposite hand and gently pull the fingers down and back, toward the waist. Hold this stretch for 20 to 30 seconds.
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