A tendon is a cord of dense fibrous tissue that attaches muscle to bone. The tendons of your biceps, triceps, wrist extensors and wrist flexors all cross your elbow joint. Regular controlled stretching of your elbow tendons will help keep your elbow joints healthy as well as reduce any stiffness you may have from preexisting conditions such as tendinitis.
Kneeling Biceps Stretch
This exercise provides a deep stretch of your biceps muscles. Begin on all fours with your knees under your hips and your hands aligned beneath your shoulders. Turn your hands so that your fingers are pointing toward your knees. Gently push against your wrists until your feel tension in your biceps. Hold the stretch for 20 to 30 seconds and then relax. Avoid pushing forward too hard, which may result in a hyper-extended elbow injury.
Overhead Triceps Stretch
The overhead triceps stretch targets your triceps muscle, specifically the long head. Stand or sit with your back straight and torso tall. Lift your right arm above your head and bend your elbow so that your palm is resting on your upper back. Place your left hand on your right elbow and gently pull back until you feel a stretch in the back of your right arm. Hold the stretch for 30 seconds and then repeat the movement with your left arm.
Prayer Stretch
The prayer stretch lengthens your wrist flexors on the inside of your forearm. With your elbows bent, put your palms together in front of your chest with your fingers extended and pointing straight up. Keeping your palms together, slowly lower your hands toward your waist until you feel a stretch in your forearms. Hold the stretch for 30 seconds.
Wrist Extensor Stretch
The wrist extensor stretch is a simple exercise that acts to stretch the muscles on the top of your forearm. Hold your right arm straight to the front with your palm down. Bend your wrist so that your fingers point to the ground. Grasp your right hand and fingers with your left hand and then, keeping your right elbow straight, gently pull your right hand toward you until you feel a stretch. Hold this position for 30 seconds and then repeat the stretch with your left arm.
