The level of flexibility in your elbows is likely a topic you don't give much consideration until one becomes limited through strain or injury. Elbow flexibility stretches may be used as part of physiotherapy to rehab an injured elbow, or as part of your regular routine to prevent an injury from occurring. Consult your physiotherapist or physician if you plan on trying elbow flexibility exercises
Bent Arm to Straight Arm
A movement as simple as bending and straightening your elbow can gently stretch the tendons and ligaments. Stand comfortably and bend your arm all the way up. Hold it there for a moment, then straighten your arm as far as possible, as long as there is no pain. Repeat 10 to 20 times.
Rotating Palms
Hold your elbow at your side, with your arm at a 90-degree angle and your palm facing up. Rotate your palm around so your palm faces the floor. Return to palm up, and repeat 10 to 20 times. For an extra stretch, use your other hand to turn your palm a little bit farther at the end of each rotation.
Elbow Extension
Extending your elbow in a controlled way will give you a good stretch. Place your elbow on the edge of a table or backrest of a chair. If there is no padding, place a folded towel under your elbow. Grab the inside of your forearm with your free hand and gently pull your arm until you feel a pain-free stretch.
Elbow Flex
Sit in a chair beside a table or bench, and place your elbow down. Bend your elbow all the way up, then grab your wrist or forearm with your free hand and push your arm even farther. Feel the stretch without any pain.
Tennis Elbow Stretch
Tennis elbow is a painful condition that often requires physiotherapy. For this stretch, hold one arm straight out in front of you. Grab your outstretched hand with your free hand and bend your wrist so your fingers are pointing toward the floor. Then gently rotate the wrist so your fingers are pointing inward. Hold for 20 to 30 seconds.
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