(playing on guitar) oh man, my elbow hurts.hey everybody, it's dr. jo! and today we are going to talk about elbow injuries. so i'mgoing to go through some stretches to show you how to get that elbow feeling better.you might have heard of tennis elbow or golfer's elbow. so we'll go through a set of those,and hopefully get you feeling better soon. what i'm going to show you now, is some stretchesfor medial or lateral epicondylitis. say what?! most of you have been diagnosed as probablytennis elbow or golfer's elbow. and basically what that is, is a tennis elbow is when youhave pain on the outside of your elbow. these muscles coming through here. those are yourextensor muscles, and then your golfer's elbow is going to be on medial side, and that'sthe inside. those are your flexor muscles,
then ones that pull it in. so what i'm goingto have you do is you're just going to start off with your arm out. you want to go gentlyfirst, so to stretch out your outer muscles, those wrist extensors, you're going to pullyour arm down. now this is a stretch so you're going to hold it for 30 seconds, do it 3 timeseach. now you can alternate if they are both kind of hurting a little bit. you can go backup this way. now that's going to stretch out those underneath muscles, those flexor muscles.so same thing, 3 times for 30 seconds. now if that feels pretty good, and that's notgetting quite the stretch you want, then you can use your other hand for some overpressure.so what you're gonna do is bring your other hand across, go down, stretch out those extensormuscles. pull that hand all the way down,
you can see how far down that goes. now ifit's hurting, you're probably not going to be able to go that far right away. you'restill going to hold it for 30 seconds, do it 3 times, and for those inner flexor muscles,you're going to go out. you're going to hold that there for 30 seconds. now you can alsodo this against a wall if you want to. if that's a little hard for you to pull, youcan put your hands up against a wall and put some pressure on it. and there you go. yougot those stretches for your wrist extensors and your wrist flexors. alright so there youhave it, those some stretches for your elbow. if you like the jammin', please click thelike button, and leave us a comment, and if you would like to see some more exercisesor some educational videos, go to askdoctorjo.com
and remember, be safe, have fun, and i hopeyou feel better soon!