Exercises and Stretches You Can Try at Home
If you’re used to working out and playing sports such as tennis, baseball, golf, and volleyball, adapting your technique can be a good idea to reduce the incidence of elbow pain. Adapting your technique means finding different movements to prevent damage to your elbow. In some cases, it is a poor technique in these sports that causes elbow pain.
Similarly, if you’re not an athlete but perform repetitive handwork at home or as a part of your job, it might be necessary to change a few things. Use ergonomic tools and try to make variations in your routine.
We also have a few exercises you can try at home to rehabilitate your injured elbow:
- Wrist turns: In this exercise, start by holding your elbows at 90 degrees with your hands in front of your body. Keep your palms facing up, and then twist the wrist until your palms are facing down. Hold the palms facing down for five seconds and return to the initial position. Repeat ten times.
- Towel twists: In this case, you need to have a towel in your hands. Roll it loosely and hold it with your hands on each end. Relax the shoulders and keep the towel in front of you while making gentle twisting movements with your hands in opposite directions. Repeat ten times and then do it in the opposite direction.
- Wrist extensor flexes: This is another helpful and straightforward rehabilitation exercise you can perform at home. Start by raising the affected arm in front of you. With your healthy hand, pull back the fingers of your affected hand to your body. Hold the position for 15 seconds and repeat.
- Isometric wrist extensions: Extend your affected arm in front of you with the elbow straight and your palm facing down. With this initial position, bend your wrist toward your body and ask a partner to place themselves in front of you and create some resistance. Feel the tension for five seconds, release, and repeat ten times.