If you notice a dull, nagging pain in the elbow, don't ignore it. Elbow pain may signify nerve damage, an elbow fracture, a dislocation or osteoarthritis. In some cases of elbow pain like tennis elbow and golfer's elbow, your doctor may recommend stretching exercises to strengthen the arms and reduce pain in the elbow area. Consult your doctor before trying exercises to reduce your elbow pain.
Finger Extension Exercise
The Nicholas Institute of Sports Medicine and Athletic Trauma recommends the finger extension exercise to stretch out the elbow and strengthen the muscles in the arm. Stretch a rubber band over your fingertips, including your thumb. Curve your fingers so your hand looks like you are holding an imaginary ball. Spread your fingers open as wide as you can to stretch your arm and fingers, then release. Repeat 25 times, then take a break. Repeat for an additional two sets of 25.
Extensor Stretch
Stretching the extensor muscles in the wrist and forearm may help relieve elbow pain. Straighten your arm so your elbow is completely straight, then push your hand down, back toward your body. Hold for several seconds and feel the stretch in your forearm. Hold for 15 seconds, then repeat for a total of three times. Repeat about five times throughout the day.
Wrist Extension Exercise
To heal elbow pain due to tennis elbow and increase strength in the arm, practice the wrist extension exercise at least twice a day. Hold a 1 lb. hand weight in one hand. Sit down on a chair and place your arm on your knee, stabilizing it so you can only move your hand and wrist. Slowly raise up your hand at the wrist, then lower it back down. Repeat for a total of 15 times.
Flexor Stretch
Stretch out the flexor muscles in your arm to help relieve your tennis elbow symptoms. Straighten your arm out in front of you with your palm facing the ceiling and your elbow straight. Push your palm down with your other hand to stretch the arm and elbow. Hold the stretch for 15 seconds, then repeat two more times. Repeat five more times throughout the day.
