Tennis Elbow & Golfer’s Elbow Pain Stretches – Ask Doctor Jo


(playing on guitar) Oh man, my elbow hurts.
Hey everybody, it’s Dr. Jo! And today we are
going to talk about elbow injuries. So I’m
going to go through some stretches to show
you how to get that elbow feeling better.
You might have heard of tennis elbow or golfer’s
elbow. So we’ll go through a set of those,
and hopefully get you feeling better soon.
What I’m going to show you now, is some stretches
for medial or lateral epicondylitis. Say what?!
Most of you have been diagnosed as probably
tennis elbow or golfer’s elbow. And basically
what that is, is a tennis elbow is when you
have pain on the outside of your elbow. These
muscles coming through here. Those are your
extensor muscles, and then your golfer’s elbow
is going to be on medial side, and that’s
the inside. Those are your flexor muscles,
then ones that pull it in. So what I’m going
to have you do is you’re just going to start
off with your arm out. You want to go gently
first, so to stretch out your outer muscles,
those wrist extensors, you’re going to pull
your arm down. Now this is a stretch so you’re
going to hold it for 30 seconds, do it 3 times
each. Now you can alternate if they are both
kind of hurting a little bit. You can go back
up this way. Now that’s going to stretch out
those underneath muscles, those flexor muscles.
So same thing, 3 times for 30 seconds. Now
if that feels pretty good, and that’s not
getting quite the stretch you want, then you
can use your other hand for some overpressure.
So what you’re gonna do is bring your other
hand across, go down, stretch out those extensor
muscles. Pull that hand all the way down,
you can see how far down that goes. Now if
it’s hurting, you’re probably not going to
be able to go that far right away. You’re
still going to hold it for 30 seconds, do
it 3 times, and for those inner flexor muscles,
you’re going to go out. You’re going to hold
that there for 30 seconds. Now you can also
do this against a wall if you want to. If
that’s a little hard for you to pull, you
can put your hands up against a wall and put
some pressure on it. And there you go. You
got those stretches for your wrist extensors
and your wrist flexors. Alright so there you
have it, those some stretches for your elbow.
If you like the jammin’, please click the
like button, and leave us a comment, and if
you would like to see some more exercises
or some educational videos, go to askdoctorjo.com
And remember, be safe, have fun, and I hope
you feel better soon!

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