Wrist & Arm Pain

Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

Golfer's Elbow Stretches & Exercises

Golfer's Elbow, or medial epicondylitis, is when you have irritation on the inside of your elbow. These Golfer's elbow stretches and exercises should help relieve the pain.

The first set of exercises will loosen up the muscles, try not to push through pain, just get a slight stretch. You can prop your arm on a table and let your wrist hand off or you can hold it up in the air. Make a fist with your hand with your palm down. At your wrist, bend your wrist up to work the muscles in extension, and then bend it down to stretch the muscles in flexion. Then turn your fist to the side with the thumb toward the ceiling for a radial and ulnar deviation movement going up and down. Finally, with your palm open and your elbow by your side, turn your forearm up with the palm up in supination, and then turn it down into pronation. Do all of these about ten times.

For stretching, put your arm straight out in front of you. With your palm down and making a fist, bend your wrist up with overpressure from your other hand. If this is not enough of a stretch, open up your fingers pointing them in the air and do the same stretch. Hold these for 30 seconds, and do three of them.

Now grab a hammer or something that is top heavy to give you an extra stretch with overpressure. You will do your supination and pronation now with the hammer. Do ten of these.

Finally you will do a bicep curl. You can step on the band, and keep your elbow by your side. Pull all the way up and all the way down. Make sure you are doing the full motion to maximize working the muscle. Make sure you are controlling the band; don't let the band control you!

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Tennis Elbow & Golfer's Elbow Pain Stretches

Tennis Elbow Stretches & Exercises

Tennis Elbow (Lateral Epicondylitis) Stretches & Exercises

Tennis elbow, or lateral epicondylitis, is a very painful condition on the outside of the elbow from an overuse injury. It can be caused from several sports or even overuse on your computer or iPad. These stretches and exercises should help.

The first set of exercises will loosen up the muscles, try not to push through pain, just get a slight stretch. You can prop your arm on a table and let your wrist hand off or you can hold it up in the air. Make a fist with your hand with your palm down. At your wrist, bend your wrist up to work the muscles in extension, and then bend it down to stretch the muscles in flexion. Then turn your fist to the side with the thumb toward the ceiling for a radial and ulnar deviation movement going up and down. Finally, with your palm open and your elbow by your side, turn your forearm up with the palm up in supination, and then turn it down into pronation. Do all of these about ten times.

Now for some exercises, you can use a soup can or resistive bands if you have some, but start off with something light. Go back to your flexion and extension movement, and go slow and controlled with this. Do about ten of these. Now grab a hammer or something that is top heavy to give you an extra stretch with overpressure. You will do your supination and pronation now with the hammer. Do ten of these.

For stretching, put your arm straight out in front of you. With your palm down, bend your wrist down with overpressure from your other hand. If this is not enough of a stretch, curl your fingers into a fist and do the same stretch. Hold these for 30 seconds, and do three of them.

Finally, roll up a towel and hold it straight out in front of you. Now you will twist at your wrist, like you are giving gas to a motorcycle. Try to keep the tension tight on the towel. You can also buy a Theraband Flexbar for more resistance.

Related Videos:

Tennis Elbow & Golfer's Elbow Pain Stretches

Carpal Tunnel Syndrome Stretches & Exercises

Hand Arthritis Stretches & Exercises

Hand arthritis is pretty common, and it can be very debilitating. Since the joints in the hand are small, you don’t have to do much to relieve the pain, you just have to keep them moving. These stretches and exercises should help your hand arthritis feel better.

You can set your arm on a table or flat surface to relax it, or if you don’t have anything available, you can prop your elbow up on your knee or thigh.

Start off with a fist and warm up your wrist. With your palm side facing down, move your fist up and down at the wrist for flexion and extension. Now move it side to side in a radial and ulnar deviation movement. Ten in each direction should be fine since this is just to warm up the muscles.

Next, you will keep your fingers straight, and take your thumb and touch each finger in the middle of your hand, and then spread them all back apart. You can do three times back and forth.

Now bend your fingers at the joint closest to your wrist, still keeping the fingers as straight as you can. Bend down and back up gliding the tendons up and down. Now move to the next joint down the fingers. This time open your fingers, and then curl the top part of your fingers down for the stretch. Finally, go to the last joint farthest down the finger. You might have to hold onto the near part of your finger so just the last joint moves. Just start off with ten of each of these with a continuous movement.

For the last stretch, start with all your fingers close together, and then spread them out as far as you can, just like you are fanning them out. You don’t have to do a lot of these exercises since these are small joints. 2-3 minutes, 2-3 times a day should be plenty.

Related Videos:

Hand & Wrist Stretches for Arthritis Pain Relief

De Quervain's Syndrome Stretches, aka Blackberry Thumb

Finger Tendon Glides for Hand Injury or Surgery

Finger tendon glides can help if you have had a surgery in this area or an injury that might have scar tissue build up around the tendons.

For the first exercise, prop your elbow up on something sold. Put your forearm at a slight angle. Keep your fingers nice and straight to start off. This is called the table top. Now bend your fingers at the joint closest to your wrist, still keeping the fingers straight. Bend down and back up gliding the tendons up and down.

The next one is the hook fist. So now you want to bend at the next joint away, making almost a claw like hand.

Now you will do the straight fist, which bends at all the finger joints making a straight fist without curling at your wrist. Then you will do a full fist by keeping your thumb on the outside when you bend them in and slightly bend your wrist too. Make sure you open your hand back up after each squeeze.

Finally is the thumb curl. Bring your thumb up and all the way across your open hand.

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