Five Most Effective Elbow Stretches

Below are five wonderful elbow stretches that can help with general stiffness or soreness, after injury or prolonged inactivity as well as golfer’s or tennis elbow.

Here are five exercises to help movement in frozen shoulder or arthritic shoulders.

1. Wrist Extensor Stretch (for Lateral Elbow pain)
   • Extend you right arm straight in front of you with your palm facing down.
   • Take your left hand and gently pull your right fingers down and towards you.
   • Keep the elbow straight.
   • Repeat on the other side.
   • Hold for 20-30 seconds and do 2-3x per side.

2. Wrist Flexor Stretch (for Medial Elbow pain)
   • Extend you right arm straight out in front of you with your palm facing up.
   • Use your left hand to gently pull the right fingers down and back towards you.
   • Keep the elbow straight.
   • Repeat on the other side.
   • Hold for 20-30 seconds and do 2-3x per side.

3. Elbow Extension Stretch (using towel or band)
   • Hold a towel or light resistance band behind your back with one hand overhead and the other hand reaching behind your waist.
   • Use the top hand to gently pull the bottom hand upward, extending the elbow.
   • You should feel a stretch in your triceps and elbow joint.
   • Hold for 20-30 seconds and do 2-3x per side.

4. Biceps Stretch Against a Wall or Doorway
   • Stand with your right side of your body next to a wall or doorway.
   • Make sure your right palm, elbow and shoulder are against it. Your thumb should be pointing down towards the floor.
   • Place your right leg forward and rotate your body slightly away from the wall making sure your palm, elbow and shoulder stay in place against the wall.
   • You should feel a stretch in your biceps and inner elbow.
   • Hold the pose for 20-30 seconds and do 2-3x per side.

5. Triceps Overhead Stretch
   • Raise your right arm overhead and bend the elbow so your hand reaches down behind your neck.
   • Use your left hand to gently push your elbow back.
   • Avoid arching your back.
   • Hold for 20-30 seconds and repeat 2-3x per side.

Bonus Tip:

• If your elbow pain is aggravated by gripping or lifting, combining these stretches with eccentric forearm strengthening and grip modifications can improve long term outcomes.