Transitioning from a traditional office to a work-from-home [1] setup may be the reason you're struggling with new body aches — elbow pain brought on by extensive typing without proper ergonomic alignment being one of them.
According to Jaclyn Fulop, a physical therapist and the founder of Exchange Physical Therapy Group [2], elbow pain often stems from repetitive wrist or arm movements. As a result of overuse, the tendons connected to the elbow aren't able to handle the load, causing inflammation [3], tenderness, or pain.
With spring in full swing, a busy work schedule isn't the only activity putting your elbows at risk. Anyone dusting off the golf clubs, gardening [4], or deep cleaning the house — I'm looking at you.
If you've already turned your backyard into a putting green or are clocking-in overtime, Fulop's elbow stretches below may lend a hand to any aches or tightness [5] — just make sure to check in with your doctor before incorporating these moves into your daily routine.
Wrist Extensor
- Raise one arm straight out in front of your body.
- With your palm facing down, slowly bend the wrist downwards.
- Using your other hand, gently pull, stretching your hand towards the body.
- Hold this position for 30 seconds.
- Straighten the wrist again.
- Repeat three times on each arm.
- Do two more sets throughout the day.
Wrist Flexor
- Raise one arm straight out in front of the body.
- With the palm facing down, slowly bend the wrist upwards.
- Using your other hand, gently pull your fingers back towards the body.
- Hold this position for 30 seconds.
- Straighten the wrist again.
- Repeat three times on each arm.
- Do two more sets throughout the day.
Wrist Extension Matrix
- Standing upright, place the back of your hands on a table, with your fingers pointing towards your body.
- While holding this position, lean forward and backward for 30 seconds.
- Next, lean side-to-side for 30 seconds.
- Lastly, sway your body in a circular pattern to feel a stretch along your forearm muscles for 30 seconds.
Wrist Extension Matrix
- Standing upright, place the palms of your hands on a table in front of you with your fingers pointing towards you — your inner wrists should be facing away from your body.
- While holding this position, lean forward and backward for 30 seconds.
- Next, lean side-to-side for 30 seconds.
- Lastly, sway your body in a circular pattern to feel a stretch along your forearm muscles for 30 seconds.
Ulnar Nerve Stretch
- Extend one arm out to the side and touch your thumb and index finger together.
- Bringing your hand to your face, twist your hand upside down so that your fingers make contact with your cheek, and you can see through the hole that your fingers created.
- Hold this position for three seconds, then return to the starting position.
- Repeat five times.
- Repeat with your other hand.
Bicep Stretch
- Stand with your feet shoulder-width apart with one arm flat against a wall.
- Extend that arm back behind you along the wall.
- Hold your arm in this position with the back of your hand against the wall for 30 seconds.
- Next, rotate that same hand, so your thumb is against the wall and hold for 30 seconds.
- Lastly, rotate your hand, so your palm is against the wall and hold for 30 seconds.
- Lower your arm and repeat on your other side.
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