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Exercise guide:

1. Keeping the elbow tucked into the side, turn the palm upwards towards the ceiling

2. Repeat 10 times

3. Then turn the palm to face downwards

4. Repeat 10 times

5. Change to forearm stretches

To stretch the back of your forearm (this may help with Tennis Elbow)

1. Stand with your arms down by your side

2. Have your palm pointing behind you

3. Bend your wrist so that your palm then points towards the ceiling (the waiter’s tip position)

To stretch the front of your forearm (this may help with Golfer’s Elbow)

1. Stand with your arms down by your side

2. Have your palm pointing in front of you.

3. Bend your wrist so that your palm then points towards the floor (fingers pointing behind you).

• Hold the stretch for 30 seconds
• Repeat x 2 – 4 sets x 2 per day

Purpose:

These exercises are designed to stretch the muscles on the front and back of your forearm. They can be very help if you have tennis or golfer’s elbow.

Note:

Make sure your upper arm stays by your side. Keep your fingers straight