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Shoulder & elbow · Golfer's elbow
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Rest the forearm on a table with the wrist over the edge, palm UP, holding a light weight such as a filled water bottle. Use the other hand to lift the hand up. Then let go and lower it SLOWLY over 3 seconds using the painful arm alone.
Should feel: A working ache in the forearm Should not feel: Sharp pain at the inner elbow
Press the palm downwards against the other hand without moving.
Should feel: The forearm working Should not feel: Pain
Straighten the elbow, palm up, and gently pull the fingers back.
Should feel: A stretch under the forearm Should not feel: Tingling in the little finger
Start with the arm in front of you, palm up. Make an "OK" circle with the thumb and first finger, then bring the hand up so the circle sits over the eye like a mask, elbow pointing out. Go only until you feel a light pull, then return.
Should feel: A light pulling Should not feel: Lasting tingling
Rest the forearm on a table. Hold a soft ball or a rolled-up hand towel in the painful hand, squeeze firmly, hold, then relax slowly.
Should feel: The forearm muscles working Should not feel: Sharp pain at the inner elbow
Sit with the forearm resting on a table and the hand over the edge, holding a small hammer by the end of the handle, palm up. Turn the palm slowly down, then slowly back up. Hold nearer the head of the hammer to make it easier.
Should feel: The inner forearm working Should not feel: Sharp pain at the inner elbow
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