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DISCLAIMER: This video is intended for patients of New Back Hall Chiropractic, Inc. who have already undergone a thorough examination and have been approved to begin exercises. Use these exercises at your own risk. Do not continue to do exercises that cause pain or make your symptoms worse. You should always consult with your chiropractor or other health care provider before beginning any exercise program. If you suffer from elbow pain associated with joint restriction… or maybe tendinitis on the outside of your elbow, known as “tennis elbow”… or even tendinitis on the inside of your elbow, known as “golfers elbow”… then you will love what this stretch/exercise can do for you. The goal of this stretch/exercise is to take your elbow joint through its full range of motion…bearing in mind that there are two forearm bones (the radius and the ulnar) articulating with one arm bone (the humerus), in a complicated way that requires intentional movement and muscular stretching to keep the elbow functional and comfortable. From the standing or seated position… start with your hands face up, in front of your body, with your elbows bent to about 90°. Now extend your forearms maximally until they are as straight in line with your arms as possible. When you have reached that position, keep the hands wide-open and extend your wrists as far back as they can go, while turning your thumbs out and backward, until you feel a good stretch of the inside muscles (the wrist flexors) of your elbows. You’ll just be holding onto this stretch for a second or two. If you feel restriction toward the outside of your elbows, give it time. You will be repeating this stretch/exercise multiple times and working out that restriction. Next, bend your elbows forward again to about 90°, make a strong fist of each hand and turn your fists inward as you extend your forearms back to where they are as close to straight with the arms as possible. Now flex those wrists backward as you are turning them inward, until you feel a good stretch on the outside muscles (the wrist extensors) of the elbows. Again, hold that stretch for just a second or two. Now it’s time to rinse and repeat… OK just repeat. Work to take your elbows through this alternating supination flexion/extension to pronation flexion/extension movement at least eight times in a row, 3–4 times per day. It really doesn’t take long, and the value to your elbow comfort and range of motion is great. That’s it! You now have a tool to deal with your elbow pain if it is due to restricted motion, or perhaps even a mild tennis elbow or golfers elbow condition. Remember, when your alignment is less than perfect and/or you have suffered recent injury, joints get stuck, soft tissues have memory for what doesn’t work, and we can help. Contact us at New Back Chiropractic today. We can help you move better to feel better for life. See more on our website at .
