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5 Simple Exercises to Relieve Elbow Pain


A woman stretching her arms


Elbow pain can be very debilitating. Whether you are a tennis player, golfer, or just experience elbow pain from time to time. elbow pain is a very common problem, and there are many ways to treat it. In this blog, we will discuss five simple exercises that can help relieve elbow pain. These exercises are easy to do, and they can be done anywhere, without any special equipment.


Exercise#1 Wrist Turn

Wrist turn exercise is a great way to relieve elbow pain. It helps to improve the range of motion and flexibility in the elbow joint. It also helps to strengthen the muscles around the elbow joint.


To do the wrist turn:

  1. sit with your elbow on a table and your hand palm up.

  2. Twist the wrist slowly until the palm is facing down.

  3. Maintain the position for 5 seconds.

  4. Slowly keep rotating your wrist clockwise and then counterclockwise.

  5. Repeat this 10 times.

  6. You can also do this exercise with your elbow off the table and your hand palm down.

  7. Slowly rotate your wrist clockwise and then counterclockwise.

  8. Repeat this 10 times.



Exercise#2 Elbow bend

One simple exercise that can help elbow pain is the elbow bend.


To do Elbow bend:

  1. Simply stand with your arms at your sides and bend your elbows so that your hands come up to chest level.

  2. A mild stretch should be felt in the muscles around your elbow joint.

  3. Hold this posture for 10 seconds, then relax and repeat.

  4. As you perform the exercise, be sure to keep your shoulders down and your elbow joint in line with your shoulder joint.


Note: If you experience any pain or discomfort, stop the exercise immediately. Remember to consult with a physician before starting any new exercise regime.


With regular practice, the elbow bend can help to alleviate elbow pain and improve the range of motion.



Exercise#3 Towel Twist

The towel twist exercise is a simple, effective way to help alleviate elbow pain.


To do the Towel Twist:

  1. Sit on a chair, holding a towel with both hands, shoulders relaxed.

  2. Hold a towel lengthwise with one hand at each end.

  3. Twist the towel in opposing directions with both hands, as though wringing out water.

  4. Repeat the exercise 10 times in one direction, then 10 times in the other.


The towel twist exercise is a great way to stretch and strengthen the muscles around the elbow, helping to reduce elbow pain.



Exercise#4 Wrist Extensor Flex

Wrist extensor flex Exercise is one of the best exercises to alleviate elbow pain. This exercise strengthens the muscles around the elbow joint while also increasing the range of motion. It also aids in increasing blood flow to the region, which can assist to decrease inflammation and facilitate healing.


To perform Wrist Extensor Flex:

  1. Begin by sitting in a chair, back straight, and feet flat on the floor.

  2. Raise your arm straight out in front of you.

  3. Slowly bend the wrist upwards with the palm facing down.

  4. Bend your wrist as far back as you can.

  5. Hold for 15 to 30 seconds before returning to the beginning position.

  6. Repeat this exercise 10-15 times, then Switch hands and repeat.

  7. You should feel a stretch in your forearm muscles when you perform this exercise.


Note: If you experience any pain, stop immediately and consult a doctor.



Exercise#5 Wrist lift, Palm Up

One of the best exercises you can do to help avoid elbow pain is the wrist lift, palm up. This simple exercise helps to strengthen the muscles and tendons around the elbow, which can help to prevent injury.


To do the wrist lift, palm up:

  1. Start by sitting in a chair with your elbow resting on a table. Grip a lightweight, such as a small dumbbell.

  2. Use your other hand to hold your wrist steady.

  3. Slowly lift your hand until your palm is facing upwards.

  4. Hold for a count of five, then lower your hand back to the starting position.

  5. Repeat 10 times on each side.

  6. You should feel a gentle stretch in your forearm as you do this exercise.





Conclusion

Elbow pain can be a frustrating and debilitating problem. However, there are several simple exercises that can help to alleviate elbow pain. These exercises help to improve the range of motion, increase blood flow, and strengthen the muscles around the elbow joint. With regular practice, these exercises can help you reduce elbow pain and improve your overall quality of life.



Articles can be found here to know more about elbow pain, its causes, and treatments.

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