hey everyone my name is dr jeff peng this will be a quick five minute stretch and exercise routine
to help provide relief for elbow pain now this will be a really good routine especially
if you are suffering from tennis elbow or golfer's elbow or if you just have elbow
discomfort in general now i recommend doing these stretches and exercises
at least three times a day because that will help increase mobility and increase range of motion
follow along with the video as we go through all the movements in real time you can also
use the time stamps or find the movements in the descriptions found below the first thing we're
going to do is a warm-up so we're first going to work on wrist flexion and wrist extension so just
bend your wrists or wrist flexion and extend it and we're just going to do this 10 times 1 2 3 4 5
6 7 8 9 10. the next thing we're going to do is pronation and supination so supination is palm up
pronation is palm down 1 2 3 4 5 6 7 8 9 10. now we're going to do some stretches so extend
your wrist like this and pull it back and we're going to hold this stretch for 30 seconds and
what you want to do is to have your elbow fully extended extend your wrist and then use this other
hand to gently pull back now the reason we're working on stretching out our wrist is because
all of the muscles that control our wrist are actually in our forearm and as we get into
30 seconds here we're gonna switch into flexion okay go ahead and switch into flexion so bend your
wrist now and pull back and so all our muscles in our forearm help control our wrists but they all
insert on our elbows and so tennis elbow is caused by an extensor tendinopathy and golfer's elbow
is caused by a flexor tendinopathy and so the muscles in our forearms tend to get really tight
and so it's really important that we work on stretching all of these muscles out to help
relieve pain so 30 seconds almost up in three two one good so we're going to move into some
exercises now so you can use a can of soup you can use a dumbbell i have a two pound dumbbell
you can use a water bottle what you want to do is fully extend your arm and hold that dumbbell and
we're going to work on some wrist flexions and we're going to do this 10 times so 1 2
3 4 5 6 7 8 nine ten now we're going to do wrist extension so the opposite
so now we're gonna go this way okay so one two three four five six seven eight nine
ten the next thing we're going to work on is resisted pronation and supination so holding
that dumbbell again or a water bottle or a can of soup you're gonna just rotate back and forth
and go slowly so we're gonna pronate and supinate and we're gonna do this for a total
of 30 seconds and just go very slowly with the motions and we're just working on
rotating our forearm back and forth back and forth and you're going to work all the muscles
in your forearms when you're doing this both the flexor side as well as the extensor side
as well as the pronation and the supinating muscles back and forth okay good 30 seconds
now we're going to move on into a towel twist so grab a small towel hold it in front of you
and then just twist it back and forth i'm going to do this ten times so one two three four five 6 7
8 9 10. the last exercise we're going to do is working on grip strength now if you have a stress
ball you can use that or you could take that same towel roll it into a ball and then just grip it
and so what you want to do is you just want to try to hold and squeeze and you don't have to squeeze
it you don't have to have a death grip but you can just try to put some tension in there i'm going
to do this for a total of 30 seconds now you can hold it for maybe anywhere between three to five
seconds and then relax and then go back in and try to work on squeezing in this is going to work both
the flexor compartment of your forearm as well as the extensor compartment of your forearm and
so this is a great exercise for pain at the inside of the elbow or pain at the outside of the elbow
okay and 30 seconds in three two one i hope you found this useful
remember five minutes that's all it takes to stretch out and to strengthen your elbow try
to do this routine three times a day to help provide relief for your elbow pain