1. Wrist Extensor Stretch: Use unaffected hand to bend the affected wrist down as shown. Keep the elbow straight on the affected side the entire time. Hold the stretch for 30 seconds, and repeat 3 times.
3. Cervical Retractions: This seems a little weird, right? A neck stretch for your elbow! Give it a try! As a physical therapist, I have found this to be one of THE MOST EFFECTIVE ways to relieve elbow pain. It relieves pressure on the nerves in the neck that affect the elbow.
Keep your head looking forward and gently push your head straight back. Try to make a double chin. You may feel some pulling in your neck and upper back -this is normal. Now return forward to where your head normally sits, (avoid stretching forward past this point). Complete 10 repetitions, 4 times a day.
2. Reverse Wrist Curls: Hold a small free weight (1-3 pounds), rest your forearm on a table and bend your wrist up and down (with palm face down as shown). When going down, slow your movement. Complete two sets of 15 repetitions.
Contact us: If you are looking for more ways to stop your elbow pain, call us! We are ready to listen to your story and help you get back to doing things you love, pain-free.