Get elbow pain relief when you suffer from tennis elbow, golfers elbow, or just elbow joint restriction
If you suffer from elbow pain associated with joint restriction… or maybe tendinitis on the outside of your elbow, known as “tennis elbow”… or even tendinitis on the inside of your elbow, known as “golfers elbow”… then you will love what this stretch/exercise can do for you.
The goal of this stretch/exercise is to take your elbow joint through its full range of motion…bearing in mind that there are two forearm bones (the radius and the ulnar) articulating with one arm bone (the humerus), in a complicated way that requires intentional movement and muscular stretching to keep the elbow functional and comfortable.
From the standing or seated position… start with your hands face up, in front of your body, with your elbows bent to about 90°.
Now extend your forearms maximally until they are as straight in line with your arms as possible. When you have reached that position, keep the hands wide-open and extend your wrists as far back as they can go, while turning your thumbs out and backward, until you feel a good stretch of the inside muscles (the wrist flexors) of your elbows. You’ll just be holding onto this stretch for a second or two.
If you feel restriction toward the outside of your elbows, give it time. You will be repeating this stretch/exercise multiple times and working out that restriction.
Next, bend your elbows forward again to about 90°, make a strong fist of each hand and turn your fists inward as you extend your forearms back to where they are as close to straight with the arms as possible. Now flex those wrists backward as you are turning them inward, until you feel a good stretch on the outside muscles (the wrist extensors) of the elbows. Again, hold that stretch for just a second or two.
Now it’s time to rinse and repeat… OK just repeat. Work to take your elbows through this alternating supination flexion/extension to pronation flexion/extension movement at least eight times in a row, 3–4 times per day. It really doesn’t take long, and the value to your elbow comfort and range of motion is great.
That’s it! You now have a tool to deal with your elbow pain if it is due to restricted motion, or perhaps even a mild tennis elbow or golfers elbow condition.
Remember, when your alignment is less than perfect and/or you have suffered recent injury, joints get stuck, soft tissues have memory for what doesn’t work, and we can help.
Contact us at New Back Chiropractic today. We can help you move better to feel better for life.
At New Back Chiropractic on the edge of Costa Mesa in Santa Ana California,
we are committed to helping you get fast and lasting relief from your back
pain and neck pain. We help you move better to feel better for life.
If you suffer from back pain and neck pain more than you would like, take these three simple steps to move better, feel better, and enjoy life better:
- Schedule: reserve a 30 minute consultation with the doctor.
- Discovery: receive an examination with any necessary digital x-rays to find a solution for lasting relief.
- Relief: start moving better and feeling better for life!
Dr. Jim Hall has served as a highly trained chiropractor in Orange County California for 30 years helping people like you get lasting relief from back pain and neck pain. Schedule an appointment with Dr. Hall to start moving better and feeling better today!
In addition to these exercises, chiropractic care from New Back Chiropractic in Santa Ana can help re-establish your middle back to a more flexible and stable place. The result is a body that moves better, feels better, and enjoys life better. Contact us today to set up your initial consultation and start feeling better today!
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