{"id":18260,"date":"2022-08-31T17:11:15","date_gmt":"2022-08-31T15:11:15","guid":{"rendered":"https:\/\/www.liebscher-bracht.com\/en\/?page_id=18260"},"modified":"2023-03-01T14:44:09","modified_gmt":"2023-03-01T13:44:09","slug":"exercises","status":"publish","type":"page","link":"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/elbow-pain\/exercises\/","title":{"rendered":"Elbow Pain Exercises"},"content":{"rendered":"\n\t<section class=\"section dark\" id=\"section_134733640\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n<div class=\"row align-middle align-center\"  id=\"row-441922176\">\n\n\t<div id=\"col-458538092\" class=\"col hide-for-small medium-3 small-6 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover hide-for-small x md-x lg-x y md-y lg-y\" id=\"image_2016632005\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:56.25%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-header-image-24082022-liebscherbracht.jpg.jpg\" class=\"attachment-large size-large\" alt=\"A woman in a white t-shirt is touching her right elbow.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-header-image-24082022-liebscherbracht.jpg.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-header-image-24082022-liebscherbracht.jpg-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-header-image-24082022-liebscherbracht.jpg-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-header-image-24082022-liebscherbracht.jpg-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_2016632005 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-458538092 > .col-inner {\n  padding: 20px 0px 0px 0px;\n  margin: 0px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-555510280\" class=\"col medium-9 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p style=\"margin-bottom: 5px;\" data-text-color=\"success\">\u00a0<\/p>\n<h1 class=\"uppercase\"><span style=\"font-size: 110%;\">Elbow Pain Exercises<\/span><\/h1>\n<hr \/>\n<div class=\"row\"  id=\"row-622612012\">\n\n\t<div id=\"col-591341490\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Body Part:<\/strong><br \/><span style=\"font-size: 140%;\">Arm<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-591341490 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-34876531\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Equipment:<\/strong><br \/><span style=\"font-size: 140%;\">The Knee Hero<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-34876531 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1892457262\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Level:<\/strong><br \/><span style=\"font-size: 140%;\">Beginner<\/span><\/p>\n<div class=\"meter orange nostripes\"><span style=\"width: 33.3%\"><\/span><\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1892457262 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-555510280 > .col-inner {\n  padding: 0 0px 0px 0px;\n  margin: 0px 0px -15px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\n\t\t\n<style>\n#section_134733640 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: rgb(89, 93, 78);\n}\n@media (min-width:550px) {\n  #section_134733640 {\n    padding-top: 30px;\n    padding-bottom: 30px;\n  }\n}\n@media (min-width:850px) {\n  #section_134733640 {\n    padding-top: 10px;\n    padding-bottom: 10px;\n  }\n}\n<\/style>\n\t<\/section>\n\t\n<div class=\"row align-center\"  id=\"row-816408342\">\n\n\t<div id=\"col-997747933\" class=\"col medium-12 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row hide-for-medium\"  id=\"row-1611413321\">\n\n\t<div id=\"col-1589113849\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-1077235701\">\n\n\n\t<div id=\"col-1120325721\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n<div class=\"row\"  id=\"row-19308488\">\n\n\n\t<div id=\"col-1745057477\" class=\"col medium-3 small-3 large-3\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1040105749\">\n\t\t<a class=\"\" href=\"#lightbox\" >\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:15px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"106\" height=\"106\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/roland.png\" class=\"attachment-thumbnail size-thumbnail\" alt=\"Roland Liebscher-Bracht in a white shirt is kindly smiling.\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_1040105749 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1745057477 > .col-inner {\n  margin: 10px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1125473912\" class=\"col medium-9 small-9 large-9\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n<h3 style=\"margin-bottom: 0;\"><span style=\"color: #b5a074; font-size: 80%;\">Roland Liebscher-Bracht<\/span><\/h3>\n<p style=\"line-height: 1.1em; margin-bottom: 0px;\"><span style=\"font-size: 85%;\">Germany\u2019s trusted pain specialist<\/span><\/p>\n<a href=\"#lightbox\" class=\"button secondary is-link is-smaller\"  >\n\t\t<span>Read more<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\n<p>\t<div id=\"lightbox\"\n\t     class=\"lightbox-by-id lightbox-content mfp-hide lightbox-white \"\n\t     style=\"max-width:600px ;padding:20px\">\n\t\t<\/p>\n<p>\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_236409327\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:5px 0px 20px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032.jpg\" class=\"attachment-large size-large\" alt=\"Roland &amp; Petra\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032-300x225.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_236409327 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t<\/p>\n<h4>THE PAIN SPECIALISTS<br \/>\n<\/h4>\n<p>Over 30 years of research and hands-on experience make the Liebscher & Bracht pain therapy what it is today: an outstanding approach to naturally treating pain conditions. Making use of the mechanics of the body, it offers people the chance to free themselves of their discomfort by using unique and incredibly useful techniques. All this happens without having to rely on medication or operations.<\/p>\n<p><a href=\"https:\/\/www.liebscher-bracht.com\/en\/about-us\/founders\/\" class=\"button secondary is-link is-small\"  >\n\t\t<span>More about the founders<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n<\/p>\n<p>\t<\/div>\n\t\n\t<\/p>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1125473912 > .col-inner {\n  margin: 5px 0px -33px -13px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-1077235701 > .col > .col-inner {\n  background-color: rgb(243, 243, 243);\n}\n<\/style>\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-869610567\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-2012427248\">\n\n\n\t<div id=\"col-997571864\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-center\" style=\"background-color:rgb(249, 249, 249);\" >\n\t\t\t\n\t\t\t\n\n<p class=\"uppercase\"><a style=\"color: #595d4e;\" href=\"#download\" data-wplink-edit=\"true\"><span style=\"font-size: 120%;\"><strong>Subscribe to The Pain Relief Advisor<\/strong><\/span><\/a><\/p>\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_484451644\">\n\t\t<a class=\"\" href=\"#download\" >\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"1020\" height=\"536\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-1024x538.jpg\" class=\"attachment-large size-large\" alt=\"Roland Liebscher-Bracht is performing a pain-free exercise.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-1024x538.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-300x158.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-768x403.jpg 768w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2.jpg 1200w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_484451644 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n<p><span data-text-color=\"primary\">Sign up for our free newsletter & get expert pain management content delivered to your inbox every two weeks.<\/span><\/p>\n\n<a href=\"#download\" class=\"button primary\"  >\n\t\t<span>Subscribe now<\/span>\n\t<\/a>\n\n\n<p>\t<div id=\"download\"\n\t     class=\"lightbox-by-id lightbox-content mfp-hide lightbox-white \"\n\t     style=\"max-width:600px ;padding:20px\">\n\t\t<\/p>\n<p><strong><span data-text-color=\"primary\">Over 2.5 million people worldwide are using Liebscher & Bracht\u2019s exercises to manage their pain themselves. Soon you\u2019ll be one of them.<br \/>\nSign up for our newsletter, The Pain Relief Advisor, and get expert pain management content delivered to your inbox every two weeks.\n<\/p>\n<p><\/span><\/strong><\/p>\n<p>Just fill in the fields below and click \u201cSubscribe.\u201d<\/p>\n<p><div class='hbspt-form'>\n                <form name='en-standard-newsletter-website' id='hsForm_aa92456b-c99a-4ba1-80ee-6479c144463c' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='aa92456b-c99a-4ba1-80ee-6479c144463c'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_firstname hs-firstname hs-fieldtype-text field hs-form-field'><div class='input'><input type='text' \n                               class='hs-input' \n                               name='firstname'  \n                               placeholder='First\u00a0name (Optional)' \n                               value='' \/><\/div><\/div><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Newsletter-Anmeldung-Webseite' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; rel=&quot;noopener&quot;&gt;privacy policy&lt;\\\/a&gt;.&lt;\\\/p&gt;\"'>\n            <\/div><div class='hs_submit hs-submit'>\n                <div class='actions'>\n                    <input type='submit' value='Subscribe Now' class='hs-button primary large' \/>\n                <\/div>\n             <\/div><input type='hidden' name='ticket_fields' value=''>\n<\/form>\n            <\/div><br \/>\t<\/div>\n\t\n\t<\/p>\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-997571864 > .col-inner {\n  padding: 10px 10px 0px 10px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1640889289\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-center\" style=\"background-color:rgb(242, 242, 242);\" >\n\t\t\t\n\t\t\t<span class='lnb-social-icon-list'><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/elbow-pain\/exercises\/&amp;src=sdkpreparse\"  class=\"fb-xfbml-parse-ignore lnb-social-icon-circle lnb-social-icon-facebook-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-facebook-filled\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Felbow-pain%2Fexercises%2F&amp;media=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fwp-content%2Fuploads%2F2022%2F08%2Felbow-pain-exercises-featured-image-24082022-liebscherbracht.jpg\"  class=\"lnb-social-icon-circle lnb-social-icon-pinterest-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-pinterest\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a href=\"mailto:?subject=Check%20it%20out%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Felbow-pain%2Fexercises%2F&amp;body=Hi%2C%20be%20sure%20to%20check%20this%20out%3A%20Here%20is%20the%20link%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Felbow-pain%2Fexercises%2F\" target=\"_self\" rel=\"nofollow\" class=\"nolightbox lnb-social-icon-circle lnb-social-icon-mail-outer\"><i class=\"lnb-icon-social-mail\"><\/i><\/a><\/span><\/span>\n<h4 style=\"text-align: center;\">Did this contribution help you?<\/h4>\n<p style=\"text-align: center;\">Then we would be happy if you shared it with your friends:<\/p>\n<p style=\"text-align: center;\">\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1640889289 > .col-inner {\n  padding: 20px 20px 20px 20px;\n  margin: 30px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1268409134\" class=\"col medium-12 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2>Elbow Pain Exercises: A 5-Minute Home Remedy<\/h2>\n<h3>How can I relieve the pain in my elbow?<\/h3>\n<p><span style=\"font-weight: 400;\">If your elbow hurts, <strong>consistently stretching your affected arm can help manage the pain.<\/strong> Our 2-step stretching routine takes 5 minutes, and you can do it at home. All you need for these elbow pain exercises is the<a  href=\"https:\/\/shop.liebscher-bracht.com\/en\/stretching\/knee-hero\/?itm_medium=text&itm_source=encyclopedia-subpage&itm_campaign=en.roi.stretching-knee-hero-&itm_content=compendium-elbow-pain-exercises&itm_term=introduction\/\"  dpc-external=\"true\"  target=\"_blank\" ><strong> Knee Hero<\/strong>.<\/a> If you don\u2019t have a Knee Hero, you can use a yoga block or a stack of books. Regularly performing these stretches can help<strong> relieve pain and stiffness in your elbow and restore your range of motion and flexibility.<\/strong> If you want to start stretching now, scroll down to the video. Keep reading if you\u2019d like to learn about your elbow and elbow pain.<\/span><\/p>\n<h3>Your elbow: a joint venture.<\/h3>\n<p><span style=\"font-weight: 400;\">The elbow is a hinge joint; <strong>it\u2019s very flexible but only moves along one plane.<\/strong> Your elbow is made up of three bones: the humerus, the ulna and the radius. The humerus runs from your shoulder to your elbow. The ulna and radius run from your elbow to your wrist. The ulna is located on the pinky side of your arm, and the radius is on the thumb side. At the end of the radius is the radial head. It\u2019s shaped like a flat doorknob and is connected to the ulna by the annular ligament. The other main ligaments in your elbow are the medial collateral and the lateral collateral, which connect the humerus and the ulna and stabilize the elbow. The muscles surrounding your elbow are the triceps, biceps, flexors, and extensors. <strong>We can bend and straighten our wrists and fingers thanks to the flexors and extensors.<\/strong><\/span><\/p>\n<h3>What causes elbow pain?<\/h3>\n<p><span style=\"font-weight: 400;\">For most of us, the activities of our daily lives place enormous demands on our arms. <strong>Overworking these limbs leaves the muscles, fascia, tendons, and ligaments prone to injury.<\/strong><\/span><\/p>\n<p>Causes of elbow pain are:<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Activities that require you to repeatedly bend, lift, or twist your arm (especially over a long period).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Typing, using a mouse, and texting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Playing a sport that involves throwing a ball. The motion of throwing puts the shoulder and elbow joints under extreme stress.<\/span><\/li<sup><a href=\"#\" class=\"lnb-footnote-anchor\" data-group=\"lnb-footnote-1\">1)<\/a><\/sup><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You may have a condition that\u2019s causing your elbow pain. Common conditions that cause elbow pain include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tennis elbow (lateral epicondylitis) causes pain around the outside of the elbow &#8211; find our <a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/tennis-elbow\/exercises\/?itm_medium=text&itm_source=encyclopedia-of-pain&itm_campaign=en.traf.compendium-tennis-elbow-exercises-&itm_content=compendium-elbow-pain-exercises&itm_term=body\/\">tennis elbow exercises<\/a> here.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/golfers-elbow\/?itm_medium=text&itm_source=encyclopedia-subpage&itm_campaign=en.traf.envyclopeida-of-pain-golfers-elbow-&itm_content=compendium-elbow-pain-exercises&itm_term=body\/\"><span style=\"color: #0000ff;\">Golfer\u2019s elbow<\/span><\/a> (medial epicondylitis) causes pain around the inside of the elbow &#8211; find our <a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/golfers-elbow\/exercises\/?itm_medium=text&itm_source=encyclopedia-of-pain&itm_campaign=en.traf.compendium-golfers-elbow-exercises-&itm_content=compendium-elbow-pain-exercises&itm_term=body\/\">golfer&#8217;s elbow exercises here<\/a>.\u00a0<\/span><\/li>\n<\/ul>\n<p>Symptoms of both conditions are difficulty making a fist or gripping, a red or swollen elbow, and pain that may radiate from the forearm to the wrist. People often develop lateral and medial epicondylitis because of their jobs. <i style=\"color: #555555;\"><sup><a href=\"#\" class=\"lnb-footnote-anchor\" data-group=\"lnb-footnote-2\">2)<\/a><\/sup><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mouse arm\/ Repetitive strain injury<\/b><span style=\"font-weight: 400;\"> causes pain and stiffness in the shoulder, elbow, forearm, wrist and hand. You may also experience tingling in the forearm and hand. Mouse arm\/RSI often results from working at a keyboard and using a mouse.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Elbow bursitis<\/b><span style=\"font-weight: 400;\"> can cause irritation, inflammation, redness, warmth, or pain when you bend your arm. A lump may develop at the tip of your elbow, and your movement may be restricted.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gout in the elbow<\/b><span style=\"font-weight: 400;\"> causes pain. The area may be tender, swollen, red, or feel warm to the touch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rheumatoid arthritis<\/b><span style=\"font-weight: 400;\"> occurs when your immune system mistakenly attacks the lining of your joints. Symptoms of RA in the elbow are pain and stiffness, difficulty bending and straightening your arm, joint inflammation, and a reduced range of motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Elbow osteoarthritis<\/b><span style=\"font-weight: 400;\"> occurs when the cartilage covering your joints wears down, and the bones rub together. The symptoms of RA and elbow osteoarthritis are the same; you may also feel your bones grating or the joint locking.<\/span><\/li>\n<\/ul>\n<div class=\"row\"  id=\"row-1967543608\">\n\n\t<div id=\"col-1290728761\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1729936029\">\n\t\t<a class=\"\" href=\"https:\/\/shop.liebscher-bracht.com\/en\/stretching\/knee-hero\/?itm_medium=bild&#038;itm_source=encyclopedia-subpage&#038;itm_campaign=en.roi.shop-knee-hero-&#038;itm_content=compendium-elbow-pain-exercises&#038;itm_term=introduction\/\" target=\"_blank\" rel=\"noopener\" >\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"1020\" height=\"637\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/jaw_hero_product_pic-1024x639.jpg\" class=\"attachment-large size-large\" alt=\"Close up of Liebscher &amp; Bracht&#039;s Knee Hero.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/jaw_hero_product_pic-1024x639.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/jaw_hero_product_pic-300x187.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/jaw_hero_product_pic-768x480.jpg 768w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/jaw_hero_product_pic-1536x959.jpg 1536w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/jaw_hero_product_pic-2048x1279.jpg 2048w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_1729936029 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1987515076\" class=\"col medium-5 small-12 large-5\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3>Buy your Knee Hero now.<\/h3>\n<p>Visit our online shop and get your Knee Hero. While you&#8217;re there, take a look the other pain-reliving tools and products we have to offer.<\/p>\n<a href=\"https:\/\/shop.liebscher-bracht.com\/en\/stretching\/knee-hero\/?itm_medium=text&#038;itm_source=encyclopedia-subpage&#038;itm_campaign=en.roi.shop-knee-hero-&#038;itm_content=compendium-elbow-pain-exercises&#038;itm_term=introduction\/\" target=\"_blank\" class=\"button primary lowercase\" rel=\"noopener\"  style=\"border-radius:99px;\">\n\t\t<span>Take me to the shop<\/span>\n\t<\/a>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row row-collapse align-equal align-center newsletter-hidden\"  id=\"row-1452157493\">\n\n\t<div id=\"col-1632744649\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"videoWrapper\"><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/z0qCPDeRAAM\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-641444306\" class=\"col show-for-medium small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<section class=\"section\" id=\"section_1157298654\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\t<div class=\"is-border\"\n\t\tstyle=\"border-width:0px 0px 0px 0;margin:0px 0px 0 0px;\">\n\t<\/div>\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row row-small\"  id=\"row-1921871039\">\n\n\n\t<div id=\"col-813004390\" class=\"col medium-3 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2 data-show=\"show-for-small\">Fight Pain with Information.<\/h2>\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1878268353\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:75%;margin:1px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2.jpg\" class=\"attachment-original size-original\" alt=\"Roland Liebscher-Bracht is performing a pain-free exercise.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2.jpg 1200w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-300x158.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-1024x538.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-768x403.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1878268353 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1784171332\" class=\"col medium-9 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h3 class=\"uppercase\" >Subscribe to The Pain Relief Advisor<br \/>\n<\/h3>\n<p>Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we\u2019ll deliver follow-along videos and articles to your inbox.\n<\/p>\n<p><div class='hbspt-form'>\n                <form name='en-standard-newsletter-website' id='hsForm_aa92456b-c99a-4ba1-80ee-6479c144463c' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='aa92456b-c99a-4ba1-80ee-6479c144463c'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_firstname hs-firstname hs-fieldtype-text field hs-form-field'><div class='input'><input type='text' \n                               class='hs-input' \n                               name='firstname'  \n                               placeholder='First\u00a0name (Optional)' \n                               value='' \/><\/div><\/div><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Newsletter-Anmeldung-Webseite' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; rel=&quot;noopener&quot;&gt;privacy policy&lt;\\\/a&gt;.&lt;\\\/p&gt;\"'>\n            <\/div><div class='hs_submit hs-submit'>\n                <div class='actions'>\n                    <input type='submit' value='Subscribe Now' class='hs-button primary large' \/>\n                <\/div>\n             <\/div><input type='hidden' name='ticket_fields' value=''>\n<\/form>\n            <\/div><\/p>\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1784171332 > .col-inner {\n  margin: 0px 0px -50px 0px;\n}\n@media (min-width:550px) {\n  #col-1784171332 > .col-inner {\n    margin: 0px 0px -50px 0px;\n  }\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1157298654 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: rgb(245, 245, 245);\n}\n<\/style>\n\t<\/section>\n\t\n<div id=\"footnotes\" class=\"hac-scroll-to\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-570535891\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-735241628\">\r\n\r\n\n\t<div id=\"col-1601557874\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(245, 241, 233);\" >\n\t\t\t\n\t<div class=\"is-border\"\n\t\tstyle=\"border-color:rgb(131, 144, 130);border-width:3px 3px 3px 12px;\">\n\t<\/div>\n\t\t\t\r\n<h3><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/pain-scale-icon-1.svg\" alt=\"An icon with a scale, demonstrating the pain level of a person\" width=\"34\" height=\"28\" \/> \u00a0Your Personal Pain Scale<\/h3>\r\nWhile you are exercising, pay attention to your personal pain scale. This is your body's gauge that measures the intensity at which you exercise <b>from 1 to 10.<\/b>\r\nOne would be like pushing your finger into your forehead. You'd feel a little pressure, but that's it. You've gone above a 10 if your breathing becomes irregular or you feel yourself tense up. <b>For each exercise, aim for an intensity between 8 and 9.<\/b> If you find that you are experiencing pain that's higher than 9, reduce the intensity so you can continue exercising without pain.\r\n\r\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1601557874 > .col-inner {\n  padding: 24px 24px 24px 32px;\n  margin: 12px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\r\n\r\n\n<style>\n#row-735241628 > .col > .col-inner {\n  background-color: rgb(255,255,255);\n}\n<\/style>\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row align-equal align-center\"  id=\"row-631541282\">\n\n\t<div id=\"col-478428479\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row align-center\"  id=\"row-1533772794\">\n\n\t<div id=\"col-455366042\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2 class=\"uppercase\" style=\"text-align: center;\">stretching exercises\u00a0<\/h2>\n<hr \/>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-455366042 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1966205066\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover test x md-x lg-x y md-y lg-y\" id=\"image_702541211\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:75%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-stretch-1-part-1-24082022-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A woman is lying on her stomach pressing her left hand against her left shoulder with her right hand.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-stretch-1-part-1-24082022-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-stretch-1-part-1-24082022-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-stretch-1-part-1-24082022-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-stretch-1-part-1-24082022-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_702541211 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t<div class=\"img has-hover test x md-x lg-x y md-y lg-y\" id=\"image_338274005\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-stretch-1-part-2-24082022-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A woman is sitting back on her heels reaching back with her right hand touching her shoulder.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-stretch-1-part-2-24082022-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-stretch-1-part-2-24082022-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-stretch-1-part-2-24082022-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-stretch-1-part-2-24082022-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_338274005 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-2079498278\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-one-1\" data-bullet=\"true\" data-link=\"#step-one-1\" data-title=\"Exercise 1: Upper Arm Stretch\" ><a name=\"step-one-1\"><\/a><\/span>\n<h3>Exercise 1: Upper Arm Stretch<\/h3>\n<p><i><span style=\"font-weight: 400;\">For this stretch, you\u2019ll need our Knee Hero. You can perform this exercise lying down or standing against a wall.<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your stomach.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your affected arm back and touch your corresponding shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Wedge your Knee Hero under your affected arm.<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your free hand, press your wrist against your shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using as much force as possible, <strong>press your elbow against the Knee Hero and your armpit against the floor.<\/strong> You\u2019ll feel an intense stretch in your upper arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for about 5 seconds, release, and <strong>go deeper into the stretch.<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 2 minutes.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Ready to make this stretch more challenging? Slide the knee opposite your affected arm up.<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your hand against your shoulder, <strong>sit back on your heels and flex your abdomen. Hold for about 5 seconds.<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take your hand off your shoulder, roll your shoulder back a few times and finish.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other arm if necessary.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1571813060\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1570404714\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-stretch-2-24082022-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A woman is sitting with her legs bent at a 90-degree angle.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-stretch-2-24082022-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-stretch-2-24082022-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-stretch-2-24082022-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/elbow-pain-exercises-stretch-2-24082022-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1570404714 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-252246551\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-one-2\" data-bullet=\"true\" data-link=\"#step-one-2\" data-title=\"Exercise 2: Full Arm Stretch\" ><a name=\"step-one-2\"><\/a><\/span>\n<h3 id=\"exercise1-2\">Exercise 2: Full Arm Stretch<\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your legs bent at a 90\u00b0 angle. <strong>Put your hands on the floor behind you shoulder width apart and straighten your arms.<\/strong><\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">If you find this position uncomfortable, move your buttocks closer to your ankles.<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your sternum until you feel a stretch in your shoulders and upper arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your hands against the floor <strong>with as much force as possible<\/strong> for about 10 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release, lift your sternum higher and slide your buttocks closer to your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Repeat the previous two steps three times.<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your arms straight, bring yourself into a sitting position<strong> by flexing your abdominal muscles.<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your arms behind you as high as you can and hold.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shake your arms and finish.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<h3>Get yourself some elbows.<\/h3>\n<p><span style=\"font-weight: 400;\">The key to managing your elbow pain with these stretches is routine. Put yourself on a schedule of 6 days a week and leave 1 day for rest. Continue stretching until your elbow pain subsides.<\/span><\/p>\n<div class=\"row\"  id=\"row-1748411123\">\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-478428479 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1698426693\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\n\t<section class=\"section\" id=\"section_1693888451\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\t<div class=\"is-border\"\n\t\tstyle=\"border-width:0px 0px 0px 0;margin:0px 0px 0 0px;\">\n\t<\/div>\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row row-small\"  id=\"row-1620283631\">\n\n\n\t<div id=\"col-1289857153\" class=\"col medium-3 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2 data-show=\"show-for-small\">Fight Pain with Information.<\/h2>\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_592053813\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:75%;margin:1px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2.jpg\" class=\"attachment-original size-original\" alt=\"Roland Liebscher-Bracht is performing a pain-free exercise.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2.jpg 1200w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-300x158.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-1024x538.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-768x403.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_592053813 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-2146277592\" class=\"col medium-9 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h3 class=\"uppercase\" >Subscribe to The Pain Relief Advisor<br \/>\n<\/h3>\n<p>Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we\u2019ll deliver follow-along videos and articles to your inbox.\n<\/p>\n<p><div class='hbspt-form'>\n                <form name='en-standard-newsletter-website' id='hsForm_aa92456b-c99a-4ba1-80ee-6479c144463c' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='aa92456b-c99a-4ba1-80ee-6479c144463c'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_firstname hs-firstname hs-fieldtype-text field hs-form-field'><div class='input'><input type='text' \n                               class='hs-input' \n                               name='firstname'  \n                               placeholder='First\u00a0name (Optional)' \n                               value='' \/><\/div><\/div><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Newsletter-Anmeldung-Webseite' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; 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Throwing Injury Prevention Strategies with a Whole Kinetic Chain-Focused Approach. Current Reviews in Musculoskeletal Medicine.<\/li><li><a href=\"#\" class=\"lnb-footnote-item\" data-group=\"lnb-footnote-2\">&uarr;2<\/a> Kane, S. F., Lynch, J. H., & Taylor, J. C. (2014). Evaluation of elbow pain in adults. American family physician, 89(8), 649\u2013657.<\/li><\/ul><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Sources &#038; Studies&uarr;1 Mayes, Michael, Salesky, Madeleine, Lansdown, Drew A., (2022). Throwing Injury Prevention Strategies with a Whole Kinetic Chain-Focused Approach. Current Reviews in Musculoskeletal Medicine.&uarr;2 Kane, S. F., Lynch, J. H., &#038; Taylor, J. C. (2014). Evaluation of elbow pain in adults. American family physician, 89(8), 649\u2013657.<\/p>\n","protected":false},"author":13,"featured_media":18263,"parent":18407,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-blank.php","meta":{"footnotes":""},"class_list":["post-18260","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/18260","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/comments?post=18260"}],"version-history":[{"count":51,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/18260\/revisions"}],"predecessor-version":[{"id":20384,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/18260\/revisions\/20384"}],"up":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/18407"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/media\/18263"}],"wp:attachment":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/media?parent=18260"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}