Elbow Pain Relief Exercises in 5 min

This video will go over a 5 minute routine to stretch out stiff elbow muscles and provide fast relief. Do this exercise routine at least three times a day for at home elbow pain relief.
Exercises will include wrist extension stretch, wrist flexion stretch, weighted wrist flexion, weighted wrist extension, resisted pronation, resisted supination, towel twist, and grip strength.
► TIMESTAMPS:
0:00 - Introduction
0:45 - Wrist flexion / extension (10x)
1:08 - Forearm supination / pronation (10x)
1:25 - Wrist extension stretch (30s)
2:01 - Wrist flexion stretch (30s)
2:35 - Weighted wrist flexion (10x)
3:08 - Weighted wrist extension (10x)
3:27 - Resisted pronation / supination (30s)
4:10 - Towel twist (10x)
4:34 - Grip strength (30s)
5:20 - Conclusion
► Things my patients have found helpful:
Please note that I get a lot of requests and questions about what equipment is ‘best’ for treating a variety of conditions. The following is not meant to be an exhaustive or definitive list. Please use it as a starting point. If you have questions, please discuss with your healthcare provider. With that said, I have tried a number of the products below, but not all. I have included some based on positive feedback from many of my patients. As an Amazon Associate, Dr Peng earns from qualifying purchases. If you purchase any product using the below affiliate links, you are helping Dr Peng maintain this channel.
Supplements
The following are Thorne supplements which are NSF certified. NSF independently assesses products without being affiliated with the companies that produce them. Not only do they certify that what’s on the label is in the bottle, they also do toxicology review to certify product formulation and contaminant review to ensure the product contains no undeclared ingredients or unacceptable levels of contaminants.
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Recommended Textbooks & Resources
The Trigger Point Manual: amzn.to/4340cTt
Trigger Point Wall Charts: amzn.to/3zrinVR
► Be Active. Live Healthy. Subscribe for more free videos like this: / @jeffreypengmd
► ABOUT ME
Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a TH-cam channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.
Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.
Dr. Peng’s sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD; / jeffreypengmd
Website: www.jeffreypengmd.com/
► Disclaimer
My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.

[@geethavijayan1719]

Thank you so much, Dr. Jeffrey.

[@feiwong70]

Thank you very much, Doc!

[@HackimBuwembo]

Dr thanks for being very clear in speaking

[@pissgremlinpissgremlin9677]

You’re the best this helped so much

[@mamamarina69]

These all I need now.Thank you for sharing ❣️

[@andrewwilson9803]

❤ thank you Sir great workout ☺️

[@edsumil917]

Thank you Dr Peng !!!

[@chunlansinggen2354]

Thks so much, I've just tried it; very clear & simple instructions 👍🏼🙏

[@vijeeshv3926]

Thank you ❤

[@haroldassmailis9680]

It's very good, thank you. 🙏

[@virnemaranon9115]

Thank you doc for sharing this exercise. I just hope it will help for the relief of my elbow pain.❤️

[@cyrilharris]

Thanks very much, very well presented. Your therapeutic exercises you’ve shown seemed pretty consistent with other videos I watched. You had a few extra exercises I wasn’t aware of . I can’t wait to try them .

[@kaajalbhaarat7074]

Very Informative 👍🏻
Thank u doc !! Stay blessed !

[@trendingtrader4739]

Thanks for the information

[@tomtensecretlanguage9273]

THANK YOU!!!!

[@hekafaust8407]

Thank you so much

[@fawziaaziz8756]

Thanks Dr Jaffray this exercises was great for my elbow pain 👍 😀

[@eranna900]

Thank you. Sir so helpful

[@user-wf2co1fq6s]

Thank you Jeffrey

[@sarahk758]

This helped a lot ty so much ❤

[@eahmlightbautista]

Thank you ..super helpful 🙌😊

[@mirsadmemic5863]

The best presentation. Not hiding information which normaly be told. I think this will work. Trayed fist time and feel stretches in my hand egsacly where I feel pain and stiffness. Which means stretches was pointing in right direction. Thanks.

[@user-he3ek3cs4z]

wow great, just found you when I needed you.........really helpful!tx!

[@irenekoshy]

Thank you Doctor!

[@jacqueline6303]

Thank you!

[@mehakkukreja2518]

it worked so well instantly! thumbs up !!

[@kentauro658]

Thanks Doctor.

[@groundssports3767]

Lovely one I m relaxed with your video n exercise

[@sivaprasadnv8307]

Thank you very much
Simple exercises for a chronic problem

[@selinaheeranna9772]

Thank you so much for sharing this exercise video.. it really help us❤

[@sharon94503]

Although a professional, I believe that he should include pertinent information such as when BEGINNING these stretches & exercises, you should go slower and be a bit more precise. And instead of jumping straight into a 2 lb. weight, start lighter or with nothing at all for the first week. Rushing your muscles and tendons to stretch is how we got here in the first place. Make it a gradual weight increase. Just my opinion.

[@danieljohnson7114]

Thank you, know this an old video of yours. Helped me a lot though!

[@smilefiah]

Thank you

[@thilinamalintha2061]

Thanks❤

[@indunilanandawansa]

Instant relief... Thank you so much sir... ❤🙏👍

[@MultiTottina]

Danke❤

[@raosensei63]

Brilliant

[@naveendodamani7601]

THANK U

[@wolvealovera7891]

Thanks a lot, my elbow is hurting right now, i do this everyday to avoid making it worse

[@jaffarimike9100]

Awesome

[@meragam]

❤ thanks for sharing your pen tips ❤

[@s_s_g_369]

Thank u so much ut really works ❤

[@washingtonstatemyworldmyfi1883]

Nice it really helps thx 🙏

[@Mussu-ty1tc7zi8n]

Thank you sir from India it's really help full❤❤❤

[@paulettegillies6411]

It was very useful my pain was going on 2 weeks Thanh you🎉

[@sachiendalvi884]

great video

[@silverhairpin7569]

Thank you for this doc... I hope you do know how you help a lot of people through your videos..💖

[@JeffreyPengMD]

You're welcome. I love reading comments like these, thanks for taking the time :)

[@zunairahussain9113]

Thank you soooo mich for guiding I have swear pain in my elbow, hands and legs because of arthritis I do same elbow pain relief exercise

[@paulmcgorian5712]

Thanks Dr Peng my elbow does be killing me this workout looks good .

[@jhenbusta]

Useful video Thnks Jeff

[@user-vn1cf3qj1p]

Thank you so much Dr

[@Yukiox0]

Im here because of it too

[@eemanbhatti9870]

Great information elbow pen

[@monumeeshka3577]

Thankyou doctor. I'm searching for the best exercise for my tennis elbow pain. It's a crystal clear explanation . I'm so satisfied with your tips. I'm going to start mine

[@annecudal5589]

Thank you doc❤

[@JeffreyPengMD]

Most welcome!

[@satanrasool1802]

Great

[@johnkerr99]

Thank you ... After 2.5 months of exercises, it has improved significantly. Also cut back on carbs during that period, which may have helped too.

[@alkakalani715]

Thank you so much.I was so much relieved on first go.

[@Yukiox0]

Im here because of it too

[@lakshvenky64]

Thanks a lot. I am feeling very positive and I am sure I will get rid of the pain

[@nwhajlawn6224]

did you get recover?

[@fanti47]

Thank you from Italy ❤️ I’m a cellist so my left elbow hurts as well as my shoulders.
These stretching exercs are amazingly useful 🥰

[@JeffreyPengMD]

Glad you like them!

[@thirumurthyvijayakumar5800]

SUPER SIR

[@lenisuarez7646]

Thank you.

[@JeffreyPengMD]

You're welcome!

[@fredafang1519]

Thank you for sharing this video with us, it really helps and I'm doing it now everyday to release my elbow pain 🙏🏼🙏🏼🙏🏼

[@JeffreyPengMD]

You are so welcome!! Thanks for your comment

[@SabirAnsari-vi7be]

Thank u very much Doctor ❤️

[@JeffreyPengMD]

Most welcome!

[@nuevoprojecto-mujerajena1896]

Great video! Love timer because I can replay video while on my way to work and back home and complete timed reps. Towel to ball, excellent in simplicity and practicality! Thank you!

[@JeffreyPengMD]

Thanks for commenting!

[@collenbenons3273]

Thank you 😊

[@JeffreyPengMD]

You're welcome!

[@indrajithupul6395]

Thank you its really worth 👍👍

[@JeffreyPengMD]

You're welcome!

[@RhoLhe]

Wow thank you so much it works

[@JeffreyPengMD]

Nice!

[@pokemongoplayer8659]

Thank you so much sir❤❤

[@JeffreyPengMD]

You're welcome!

[@ngocyenpham8781]

thank you

[@JeffreyPengMD]

You're welcome!

[@sankariraman6453]

Super helpful

[@JeffreyPengMD]

Glad to hear it!

[@metrianmynsong6786]

Very good I dea👍👍👍

[@rachellincoln3078]

Thank you so much! I have chronic elbow pain and I finally found something that is going to help me

[@rachellincoln3078]

It's only been 9 days since I found this video. I've done all of this as instructed and what a huge relief already! My elbow pain is at an all time minimum and it's helping my wrist strength as well! I will continue this for sure. Thanks so much!

[@Marwamonthir]

U are amazing, thank u

[@JeffreyPengMD]

You're welcome!

[@johnho4620]

Thanks Dr.

[@JeffreyPengMD]

You're very welcome! Thanks for your comment

[@arooshahmed6466]

Thanks alott

[@arooshahmed6466]

Wonderfull exercise thanks alott

[@ngwesoe876]

manythank

[@JeffreyPengMD]

You're welcome!

[@dr.ritaroyacuhealings]

Very nice 👍 tc God bless you

[@JeffreyPengMD]

Thanks for your comment!

[@SumairaNupur]

Trying this. I will update in sha allah
Day 1: done (looks like someone holded my elbow)

[@khalidamin9264]

Hi doc,thank u for the vedio. I am a dentist and am suffering from left fore arm pain because of my work.Tried ur exercise for strengthening my muscles in fore arm.I get most pain when I tried flexing my wrist with dumb bell and my wrist facing upwards
Can I try some other exercises too or these are enough

[@SivaKumar-er4jd]

மிக்க நன்றி

[@JeffreyPengMD]

You're welcome!

[@AntolusGeorge-ri8dz]

Bro how to get rid of shoulder and elbow pain because of playing arm wrestling everyday please upload a video about it please

[@led19581]

At age 65, I retreated after I fell on my elbow and this fantastic PT video is helping me reclaim mobility. THANK YOU Dr. Peng.

[@meragam]

❤thanks for informetion me ❤ sir ❤i verry like your Adwiz 🙏🙏

[@Kalabhut-xq1mn]

Thank you sir it's really worked it's helpful for us . U r a great 👍😃

[@chaitanyaswaraj2799]

I am having pain along with burning sensation (inflammation) in elbow. While doing this, I again get burning sensation, is it fine ?

[@pearlansah5574]

Wow

[@diauser3327]

thank you Doc, very well explained with reasons and steps,
my parent complaining of elbow pain, will assist to do these and hope to find improvement soon,

[@JeffreyPengMD]

Good luck!

[@manishapatel28]

Thank you Dr.
Super helpful👌

[@JeffreyPengMD]

Welcome 😊

[@marketboy3679]

Thanks for your tips. Noted🎉

[@JeffreyPengMD]

You're welcome!

[@Necev]

my elbow is burning i don't know why but i'm not active. after i watched few times i choose to try all these exercises. i have cerebral palsy and i'm very inactive and thats wrong. the only way i weigh down my elbows is when i'm shifting myself from wheelchair to sofa.

[@stephenwestwood8705]

Excellent! I had severe pain in elbow tendons to the extent that I couldn't sleep. I had physio on Monday, used Voltarol for 3 days and took 2 doses of Ibuporofen on Wednesday. This combined with Dr Peng's exercises means that by Friday I am almost pain free and my arm is back to almost full mobility. Thank you so much!

[@lindamortimore5274]

I have RA. Wrists are mostly fused. Rotation limited. Not elbow swelled and muscles feel tight around elbow joint. What can I do?

[@charlesbrie8711]

Some of these exercises increase the pain. Should I still attempt said exercises? Thank you.

[@JeffreyPengMD]

Best to discuss with your health care provider, good luck

[@beenamenon6535]

I started doing this exercise from today as I got a sudden pain in my elbow that radiates to the wrist and shoulder. Hopefully this will help.

[@MyStyle-sb2kv]

Is it helped to you?

[@atoz126]

How long does it take for the pain to subside?

[@cheminnonpris]

Dear Sir after a horible pain in my right elbow, emergency took x-ray. According to them i had calcified elbow. I am a fit 73+ female. Are these exercises suitable for me ? Tonnes of thanks

[@chowtapallisrikanth]

My pain gone ❤️🧡 super brother

[@manjukmanjuk-zj8xw]

Try this

[@gliceriofranciscojr4394]

That's actually may feeling right now in my right elbow

[@JeffreyPengMD]

Thanks for commenting

[@zi7604]

W video, this 5mins 41sec cured my elbow 😆

[@deepswimer11]

Unfortunately exercise moves right into the shorter yes I'll work on the exercises thank you heat heat is your friend