Range Of Motion Exercises For Arm Pain

Performing range of motion exercises -- also called flexibility or stretching exercises -- is an appropriate treatment option for arm pain stemming from almost any condition or injury, including arthritis, bursitis, muscle fatigue, sprains or strains, and tendinitis, just to name a few. Consult with a medical professional, however, if stretching doesn't help alleviate your pain in a reasonable amount of time.

Biceps Stretch

The biceps stretch targets the biceps brachii muscle and the other muscles responsible for flexing your elbow. The exercise may help alleviate pain within the front of your upper arm. Stand in a doorway and place the palm of your affected arm on the wall, just outside the doorframe, with your arm fully extended at shoulder height. Step forward and turn away from your hand slightly until you feel gentle tension through the front of your upper arm. Hold this position for 10 to 30 seconds, deepening the stretch slightly with each breath.

Triceps Stretch

Stretching the triceps muscle may help relieve any localized pain you may feel. Stand upright and hold the end of a towel with the hand on the same side as your injured arm. Extend your arm overhead, then bend your elbow so the towel hangs behind your back. Reach behind your waist with your opposite arm and grasp the opposite end of the towel. Pull the towel downward until you feel a light stretch through your triceps, then hold for 10 to 30 seconds.

Wrist Extension Stretch

This stretch targets the muscles on the palm side of your forearm that work to flex your wrist. Perform the stretch regularly if you feel pain in the same area, anywhere between your elbow and wrist. Extend your arm in front of your torso with your palm facing upward. Bend your wrist so your fingers point downward and grasp your fingers with your opposite hand. Pull backward on your fingers until you feel light tension through your forearm, then hold for 10 to 30 seconds. Repeat the stretch whenever you feel discomfort.

Wrist Flexion Stretch

The wrist flexion stretch targets the muscles on the opposite side of your forearm, which act to extend your wrist. Along with general pain, the exercise may help treat tennis elbow -- an injury to the tendons on the outside of your elbow, often caused by overuse. Start in the same position as the wrist extension stretch, but with your palm facing the floor. Flex your wrist so that your fingers point downward, then pull them backward with your opposite hand until you feel a gentle stretch through the top of your forearm. Hold this position for 10 to 30 seconds and repeat as desired.