Elbow Relief Stretches

This is for anyone who has tight, achy pain or inflammation in your elbow. Click on each arrow to reveal pictures and instructions.

DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.) 

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. Do the stretches at least once daily until the pain is gone for a full 24 hours. For faster results, repeat the sequence as much as 10x/day in the order given. If any stretch causes discomfort, skip that stretch for now and reintroduce it later. 

2. Once the tension, aches and pains are gone, use the daily warm-up exercises to stay young and active.

If Standing, Do These - Takes 4 Mins

HOW: STAND WITH FRONT OF FEET ON A STEP OR ROLLED TOWEL. HOLD RAILING OR DOOR FRAME FOR SUPPORT. LET BODY WEIGHT PRESS HEELS DOWNWARD KEEPING LEGS STRAIGHT. HOLD POSITION.

HOW: HOLD ONTO DOOR FRAME. BEND KNEES, HINGE HIPS, ARCH LOWER BACK FORWARD. KEEP TORSO STRAIGHT AND VERTICAL. ARMS STRAIGHT. HOLD POSITION.

HOW: WITH A RELAXED STRAIGHT ARM POINTING DOWNWARD, PERFORM CIRCLES CLOCKWISE AND COUNTERCLOCKWISE WITH A WEIGHT IN YOUR HAND TO TRACTION YOUR ARM.

HOW: PIGEON-TOE FEET. STRAIGHT ARMS OVERHEAD WITH, PALMS FACING BEHIND, THUMBS TURNED TO POINT AS FAR OUTWARD TO THE SIDES AS POSSIBLE. HOLD POSITION. THEN MOVE ARMS TO 45 DEGREES, THEN AT 90 DEGREES STRAIGHT OUT FROM THE BODY.

*SOME PREFER TO FACE AGAINST THE WALL. 

HOW: HANDS ON THE BACK OF THE HEAD. SQUEEZE SHOULDER BLADES LIGHTLY TOGETHER. FEET IN A LUNGE POSITION. USE LEG MUSCLES TO BOB THE BACK KNEE UP AND DOWN.

If Sitting, Do These - Takes 3 Mins

HOW: WITH A STRAIGHT LEG, FLEX YOUR FOOT AND TOES TOWARD YOU BELLY, USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF YOUR LEG MUSCLES. FIRST, FOOT POINTS UPWARD. THEN FOOT POINTS OUTWARD 45 DEGREES. THEN POINT FOOT INWARD 45 DEGREES. 



HOW: CLASP ARMS BEHIND BACK TO EMPHASIZE GOOD POSTURE. LOOK UP AND SQUEEZE KNEES.



HOW: GRAB ONTO TABLE WITH STRAIGHT ARM. USE UPPER BODY TO APPLY MILD TRACTION ON ARM. MOVE SHOULDER FORWARD AND BACKWARD.

HOW: ARMS POINTING UPWARD, ELBOWS BENT 90 DEGREES. LEAN BACK INTO WALL AND TOUCH ELBOWS AND WRISTS TO THE WALL. GLIDE ARMS UP AND DOWN THE WALL. NOW TOUCH YOUR KNEES WHILE WALKING YOUR FEET APART.

HOW: KNEES BENT WITH FEET WIDE APART. NOW TURN HIPS TO THE LEFT TO LOOK LIKE A RUNNING POSITION. FOCUS ON STRETCHING THE HIP OF YOUR BACK LEG.



If Lying Down, Do These - Takes 3 Mins

HOW: GET ON ALL FOURS. KNEES HIP WIDTH APART. WHILE KEEPING ARMS STRAIGHT, DIP BELLY, DROP HEAD AND SQUEEZE SHOULDER BLADES TOGETHER. LEAN WEIGHT INTO YOUR HANDS. HOLD POSITION.

HOW: WITH A STRAIGHT LEG, FLEX YOUR FOOT AND TOES TOWARD YOU BELLY, USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF YOUR LEG MUSCLES. FIRST, FOOT POINTS UPWARD. THEN FOOT POINTS OUTWARD 45 DEGREES. THEN POINT FOOT INWARD 45 DEGREES. 



HOW: KNEES BENT WITH FEET WIDE APART. NOW TURN HIPS TO THE LEFT TO LOOK LIKE A RUNNING POSITION. FOCUS ON STRETCHING THE HIP OF YOUR BACK LEG.

HOW: PIGEON-TOE FEET. STRAIGHT ARMS OVERHEAD WITH, PALMS FACING BEHIND, THUMBS TURNED TO POINT AS FAR OUTWARD TO THE SIDES AS POSSIBLE. HOLD POSITION. THEN MOVE ARMS TO 45 DEGREES, THEN AT 90 DEGREES STRAIGHT OUT FROM THE BODY. 



HOW: LIE ON YOUR BACK, BOTH LEGS BENT 90 DEGREES ON CHAIR OR PILLOWS. NOW WITH ARMS OUT 45 DEGREES FROM YOUR SIDE, PRESS ELBOWS INTO GROUND TO FEEL SHOULDER BLADES PRESS TOGETHER. THEN PLACE HANDS FLAT ON GROUND AND PRESS ELBOWS. THEN PALMS UP AND PRESS.

Add this whenever resting

HOW: LIE ON YOUR BACK, ONE LEG BENT 90 DEGREES RESTING ON CHAIR OR PILLOWS. OTHER LEG IS STRAIGHT. BOTH FEET MUST POINT TO THE SKY. PROP FEET UP IF NEEDS BE. RELAX IN POSITION. 

*STRETCH IS COMPLETE WHEN YOU CAN PRESS STRAIGHT LEG KNEE DOWNWARD AND FEEL CONTRACTION AT THE TOP OF YOUR THIGH RATHER THAN AT THE BOTTOM OF THIGH. THEN SWITCH LEGS.

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