Exercises for Elbow Pain
Strengthening Exercises
Exercise: Tennis Ball Squeeze
Description: Squeeze a tennis ball as hard as you can for 5-10 seconds. Repeat 5 times per hand.
Exercise: Towel Wring
Description: With arms outstretched in front of you, go through the motions of wringing out a dry terry cloth towel. Perform the motion 8 times in each direction.
Stretching Exercises
Exercise: Extended Arm Wrist Stretch
Description:
- Extend one arm in front of you at shoulder height. Turn your palm away from your body and point your fingers down.
- Using your other hand, gently pull the base of your fingers back towards your body. Hold for 30 seconds before switching sides.
- Then, extend your right arm in front of you at shoulder height, with your palm facing your body. Place the opposite hand on the back of the right hand. Push the right hand into the opposing hand to feel a stretch in your forearm.
- Hold for 30 seconds before switching sides.
Exercise: Prayer Position Stretch
Description:
- Start with your palms together, around the height of your chin.
- Slowly lower your palms down your front, keeping your palms close to your body.
- Stop lowering your hands when you start to feel a nice stretch in your wrists.
- Hold here for 30 seconds.