If you're suffering from elbow pain, chances are you are suffering from an overuse injury, according to MayoClinic.com. Pain in your elbow often is the result of performing repetitive motions without giving your body the time to heal. It can result in the loss of strength and flexibility in your joint, compromising your ability to enjoy life and carry out your daily tasks. By stretching the muscles that attach to your elbow and wrist, you can help restore range of motion to the joint. Check with your doctor if you're suffering from elbow pain to ensure these exercises are right for you.
Elbow Bend to Straighten
This deceptively simple exercise is effective at moving your joint throughout its full range of motion. Begin by standing with your feet about shoulder-width apart or sitting upright in a sturdy chair with your elbow as straight as possible. Bend your elbow as far as you can without experiencing serious pain. Hold this position for a second and then straighten your elbow as much as you can. Repeat 10 to 20 times.
Wrist Flexion
The wrist flexion exercise helps stretch your elbow because the muscles that attach to your wrist attach to your elbow on the other end. Stand or sit with your feet shoulder-width apart and your arm extended in front of your body. Hold your arm parallel to the ground with your palm facing the ground. Reach up with your opposite hand and grab your extended hand. Bend your wrist down until your fingertips are pointing toward the ground. Be sure that you only go as far as you can without serious pain. Hold this stretch for a few seconds and relax. Repeat 10 to 20 times, or as directed by your doctor.
Wrist Extension
Stand or sit with your arm extended in front of you with your palm facing the ceiling. Reach up with your opposite hand and use it to bend your wrist backward until your fingertips are pointing toward the ground. Hold this stretch for 10 to 20 seconds and release. Be sure you stop this stretch immediately if you feel serious pain. Repeat 10 to 20 times.
Forearm Rotation
This exercise helps stretch the muscles that rotate your forearm. Stand or sit with your elbow bent at a 90-degree angle and your forearm parallel to the ground. Slowly rotate your forearm to turn your palm up and down as far as you can go without serious pain. Repeat 10 to 20 times. Be sure you stop this exercise if it causes strong pain.
