Sports injuries are common reasons for seeking chiropractic care. However, often pains in your wrists, arms and elbows are just an overuse of the surrounding muscles and can be alleviated with stretching. Even if you do not golf or play tennis, you may benefit from doing these exercises.
Shoulder Stretch to Increase Mobility
Dr. Welch shows us how to do a shoulder stretch using a towel. Check your internal rotation of each shoulder by pretending like you are scratching your back. This will show you which side has less mobility, for Dr. Welch, it is his right side. Take a towel and place the arm with more limited mobility below and pull up with the good arm until you feel a stretch in the front of the shoulder. Hold for 10 seconds, three reps, and make sure to keep good posture.
The Golfer’s Elbow stretch provides quick pain relief for tight forearm muscles that cause pain in the hands and wrist. You will know if you need to do this stretch if it hurts on the inside of your elbow when you go to grip of lift a heavy object.
Exercise to Strengthen the Back of the Shoulder
If you are suffering with limited mobility raising your arm out to the side or to the front, it could be because your backside of your shoulder (the posterior capsule) is weak. In this exercise, Dr. Welch shows us how to use a broom handle to strengthen these muscles and achieve a greater range of motion.
This stretch helps to alleviate the pain from tennis elbow (lateral epicondylitis), a repetitive strain injury resulting in tenderness in the tendons on the outside of the elbow.