MOVEMENT TOOLKIT
Elbows
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
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
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.
Start your journey towards better health.
If you need advice or support to help get you moving then do book an appointment.
Call us on 01825 840582 or email hello@osteopathyforall.co.uk.