In the above video, Kenny from Physio K runs you through a few exercises for your elbow and your lower arm. These are good if you have elbow issues, such as golfer's elbow or tennis elbow or if you have tightness in your lower arm. These exercises should be an addition to your physiotherapy treatment to do at home.
1. Extensor stretch
Sitting or standing, extend your elbow with your palm facing down. Then, make a fist with your thumb inside your fist. Bend your fist down and help push that one down with your other hand. Hold this position for about 20 seconds. Make sure your elbow is straight and your thumb is inside. Do this two to three times in a row.
2. Stretch of the flexors of the forearm
Standing up in front of a table, turn your hand around so the ball of your hand is facing away from you. Try to push your palm down; you should feel a stretch in your forearm. This can be done with the fingers over the edge of the table (beginner) or with the whole hand on the table (advanced). Hold for about 20-25 seconds and then just shake it out and repeat 3 times.
3. Eccentric strengthening (for tennis elbow)
You'll need a weight for this exercise, a weight of about a kilo. If you don't have a weight you can use a pack of sugar or salt, something that's compact enough to hold in your hand.
With your elbow totally straight and your palm facing down, holding the weight. Start with the weight up and slowly release in an eccentric movement. Divide this whole range in six seconds. Then, with your other hand, you'll assist to come up again and then repeat the exercise.
This is an eccentric exercise to strengthen the tendons. Do 3 sets of 10 repetitions and build up to 3 sets of 20.