EXERCISE TOOLKIT

Elbow


If any of the exercises cause pain please stop immediately and as with all exercise and stretches if you are uncertain as to whether it is suitable for you please contact us or your medical provider.

Some of the most common issues we see in the elbow are Tennis Elbow (lateral epicondylitis) or Golfer’s Elbow (medial epicondylitis). They are an irritation (-itis) of the bony tendinous junction either on the outside (tennis) or inside (golfers) of the elbow joint. This is often caused by tension in the forearm muscles that attach here so by stretching these muscles it can decrease the irritation.

Tennis Elbow

Self-Massage of Your Tennis Elbow

With your arm supported on your thigh, gently massage along the outside of your forearm between your elbow and wrist. This helps reduce tension in the forearm muscles.

Wrist Flexion and Forearm Muscle Stretch with External Rotation

Hold the palm of your hand, and push your hand downwards to create a stretch in the top of your wrist.

To make the stretch stronger turn your forearm outwards at the elbow joint to create a stronger stretch. This exercise will help improve the mobility of your wrist, and stretch the forearm muscles.

Hold for 5 seconds and repeat 5 times.

Tennis Elbow Advice

Golfer's Elbow

Self-Massage for Golfer's Elbow

With your arm supported on your thigh, gently massage along the inside of your forearm between your elbow and wrist. This helps reduce tension in the forearm muscles.

Forearm Flexor Stretch

Straighten your arm out in front of you, and pull your fingers back (using your other hand). The crease of your elbow should be facing towards the ceiling and fingers pointing down. This exercise helps stretch the forearm flexor muscles, and can help with repetitive strain injuries to the wrist and elbow, as well as golfer’s elbow. Hold for 5 seconds and repeat 5 times.

We are able to provide taping for both tennis and golfers elbow at Osteopathy For All alongside osteopathic treatment Please book with Louise for this.


Other 'Upper Limb' Toolkits

You may be interested in our other ‘Upper Limb’ chapters within the Exercise Toolkit: