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 CZcams 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.

[@norazmiabdullajis3370]

The best explanation without talking too much like other docs

[@sisyphus883]

I've been having issues with my elbow and wrist for about 2 years now. It's been so painful as I try to play with my dog. Those exercises felt so painfully good. I just know they're going to work thank you so much

[@user-do3lf4jn9p]

I added a new workout in yesterday. I woke up with horrible elbow pain. I just did these exercise and the pain is gone! Thanks! I even understand how I got it now.

[@geethavijayan1719]

Thank you so much, Dr. Jeffrey.

[@mamamarina69]

These all I need now.Thank you for sharing ❣️

[@HackimBuwembo]

Dr thanks for being very clear in speaking

[@suhanigrover1339]

Thank you so much sir!

[@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 .

[@chunlansinggen2354]

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

[@mehakkukreja2518]

it worked so well instantly! thumbs up !!

[@kaajalbhaarat7074]

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

[@irenekoshy]

Thank you Doctor!

[@tusharghosh6860]

Doctor this is very good exercise. Thank you so much .

[@miming1385]

Thank you doc god bless you always

[@fawziaaziz8756]

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

[@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.

[@virnemaranon9115]

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

[@francisgasu3963]

That actually worked pretty good. Thanks

[@selinaheeranna9772]

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

[@jacqueline6303]

Thank you!

[@kentauro658]

Thanks Doctor.

[@tomtensecretlanguage9273]

THANK YOU!!!!

[@eranna900]

Thank you. Sir so helpful

[@eahmlightbautista]

Thank you ..super helpful 🙌😊

[@OEvan-sk1mt]

Thanks Doctor, it's very very good!

[@hekafaust8407]

Thank you so much

[@sivaprasadnv8307]

Thank you very much
Simple exercises for a chronic problem

[@brendanho9448]

Thanks doc. It works! 😊

[@vijeeshv3926]

Thank you ❤

[@haroldassmailis9680]

It's very good, thank you. 🙏

[@user-wf2co1fq6s]

Thank you Jeffrey

[@pissgremlinpissgremlin9677]

You’re the best this helped so much

[@trendingtrader4739]

Thanks for the information

[@user-he3ek3cs4z]

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

[@dominiclane8538]

Thanks I got golfers elbow about a week and half ago and si been watching loads of different ones but this video made sense

[@indunilanandawansa]

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

[@s_s_g_369]

Thank u so much ut really works ❤

[@andrewwilson9803]

❤ thank you Sir great workout ☺️

[@theng2178]

Thank You for sharing 3 days in pain with my elbow after doing that big relief ❤❤❤

[@SlimyBoyAli]

thank you dr jeff peng.

[@smilefiah]

Thank you

[@raoSENSEI]

The best video on elbow pain.

[@sarahk758]

This helped a lot ty so much ❤

[@Babell1768]

Thank you so much it is working

[@groundssports3767]

Lovely one I m relaxed with your video n exercise

[@thilinamalintha2061]

Thanks❤

[@raoSENSEI]

Brilliant

[@cookingmastervlog3063]

i think its verry helpful, elbow patients..

[@naveendodamani7601]

THANK U

[@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.

[@meragam]

❤ thanks for sharing your pen tips ❤

[@user-vn1cf3qj1p]

Thank you so much Dr

[@Yukiox0]

Im here because of it too

[@sachiendalvi884]

great video

[@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

[@MultiTottina]

Danke❤

[@Mussu-ty1tc7zi8n]

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

[@washingtonstatemyworldmyfi1883]

Nice it really helps thx 🙏

[@jhenbusta]

Useful video Thnks Jeff

[@davidjones6470]

GREAT UPLOAD
THANK IN YOU SIR
DEFINITELY WORTH A SUB,

[@alkakalani715]

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

[@Yukiox0]

Im here because of it too

[@danieljohnson7114]

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

[@paulettegillies6411]

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

[@jaffarimike9100]

Awesome

[@paulmcgorian5712]

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

[@feiwong70]

Thank you very much, Doc!

[@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 :)

[@annecudal5589]

Thank you doc❤

[@JeffreyPengMD]

Most welcome!

[@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?

[@lenisuarez7646]

Thank you.

[@JeffreyPengMD]

You're welcome!

[@SabirAnsari-vi7be]

Thank u very much Doctor ❤️

[@JeffreyPengMD]

Most welcome!

[@collenbenons3273]

Thank you 😊

[@JeffreyPengMD]

You're welcome!

[@satanrasool1802]

Great

[@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

[@wolvealovera7891]

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

[@indrajithupul6395]

Thank you its really worth 👍👍

[@JeffreyPengMD]

You're welcome!

[@ngocyenpham8781]

thank you

[@JeffreyPengMD]

You're welcome!

[@edsumil917]

Thank you Dr Peng !!!

[@Marwamonthir]

U are amazing, thank u

[@JeffreyPengMD]

You're welcome!

[@templarloyalty]

So this video helped me to understand that I probably have golfer's elbow and not tennis elbow. It originally started after lifting a full keg of beer at work. The pain started about 5 weeks ago & I thought it would go away but it didn't. The pain woke me up earlier. I'm hoping with practice, these exercises help my issues with flexibility or strengthen my elbow.

[@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!

[@thirumurthyvijayakumar5800]

SUPER SIR

[@sankariraman6453]

Super helpful

[@JeffreyPengMD]

Glad to hear it!

[@user-ju8ym9ym2m]

I have flexible joints and chronic pain, my mum and grandma have rheumatoid arthritis, I probably will develop that in the future I fear. I am not active as I tend to feel very weak, unmotivated and feel like the pain stops me from doing so. Even doing these simple exercises I felt burning in my elbows and felt like I couldn't keep my hands up. Sometimes when i put my hair in a ponytail and have to raise them the pain becomes unbearable after a while. I am 24. I will try to keep the exercises up, hopefully I will see a difference. Thank you.

[@RhoLhe]

Wow thank you so much it works

[@JeffreyPengMD]

Nice!

[@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!

[@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

[@pokemongoplayer8659]

Thank you so much sir❤❤

[@JeffreyPengMD]

You're welcome!

[@eemanbhatti9870]

Great information elbow pen

[@metrianmynsong6786]

Very good I dea👍👍👍

[@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!

[@ngwesoe876]

manythank

[@JeffreyPengMD]

You're welcome!

[@photocornish]

Thanks Clear straight to the point

[@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.

[@dr.ritaroyacuhealings]

Very nice 👍 tc God bless you

[@JeffreyPengMD]

Thanks for your comment!

[@SivaKumar-er4jd]

மிக்க நன்றி

[@JeffreyPengMD]

You're welcome!

[@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

[@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.

[@richardm4706]

The gripping really made the pain in the outer elbow flare up. So does picking up objects like a frying pan or kettle. It’s been going on like this for a year, mostly in the dominant left arm but also in the right arm but much less painful.

[@Kalabhut-xq1mn]

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

[@johnho4620]

Thanks Dr.

[@JeffreyPengMD]

You're very welcome! Thanks for your comment

[@arooshahmed6466]

Thanks alott

[@arooshahmed6466]

Wonderfull exercise thanks alott