Are you in Ephrata, PA, and experiencing persistent elbow pain? Elbow doctor Michael Bercik, MD, and the Lancaster Orthopedic Group understand the discomfort and inconvenience that elbow pain can bring to your life.

Dr. Bercik completed his extensive medical education and training, earning his medical degree and specializing in orthopedic surgery. Over the years, he has honed his skills, developing a profound expertise in diagnosing and treating various orthopedic conditions, including joint pain, sports injuries, fractures, and more.

One of Dr. Bercik’s distinguishing qualities is his commitment to patient-centered care. He takes the time to listen to his patients, thoroughly assess their conditions, and tailor treatment plans that align with their unique needs and goals. Patients who choose Dr. Bercik as their elbow doctor can expect comprehensive and compassionate care focusing on restoring their function and relieving their pain.

At-Home Exercises for Elbow Pain

In addition to other treatment modalities, Dr. Michael Bercik may suggest you incorporate at-home exercises into your routine that can complement professional care. These 7 exercises can help strengthen the muscles around the elbow joint, improve flexibility, and reduce pain and discomfort.

1. Wrist Flexor Stretch:

To relieve tension in the forearm muscles, begin by extending your arm in front of you, palm facing up. Use your opposite hand to gently pull back your fingers and hold the stretch for 15-30 seconds. Repeat this stretch 3-5 times on each arm.

2. Wrist Extensor Stretch:

This stretch targets the muscles on the back of your forearm. Extend your arm in front of you, palm facing down. Use your opposite hand to gently pull back your fingers and hold for 15-30 seconds. Repeat 3-5 times for each arm.

3. Ball Squeeze:

Hold a stress or tennis ball in your hand and squeeze it as tightly as possible without causing pain. Hold the squeeze for 5-10 seconds, then release. Repeat this exercise 10-15 times for each hand.

4. Pronation and Supination:

Sit with your forearm resting on a table, palm facing down. Slowly rotate your forearm so your palm faces up, then turn it back down. Perform 2 sets of 15 repetitions for each arm.

5. Wrist Flexor and Extensor Strengthening:

Use a lightweight dumbbell or a resistance band for this exercise. Sit with your forearm resting on a table, palm facing up. Hold the weight or resistance band in your hand and slowly bend your wrist upward, then lower it back down. Perform 2 sets of 15 repetitions for each arm.

6. Elbow Flexor Stretch:

Stand up straight with your feet shoulder-width apart. Extend your affected arm in front of you, palm facing down. With your opposite hand, gently push your fingers and hand down, stretching the forearm muscles. Hold for 15-30 seconds, repeating 3-5 times for each arm.

7. Elbow Extensor Stretch:

Extend your affected arm in front of you, palm facing up. Use your opposite hand to gently push your fingers and hand up, creating a stretch in the forearm muscles. Hold for 15-30 seconds, repeating 3-5 times for each arm.

Let’s Work Together!

Elbow pain can be a persistent and frustrating issue, but with dedication to a consistent at-home exercise routine under the guidance of Dr. Michael Bercik, you can take meaningful steps toward alleviating discomfort and promoting long-term elbow joint health. If you need a professional elbow doctor in Ephrata, PA, call 717.560.4200 or visit Lancaster Orthopedic Group to schedule a consultation with Dr. Bercik today.