If you live or work in Lancaster, PA, and are in need of an elbow doctor, schedule your first appointment today with Dr. Michael Bercik and our team at Lancaster Orthopedic Group. We will work with you from diagnosis through to recovery to ensure you are on the best path to help you achieve (and surpass!) your goals.

The elbow joint is involved in many of our everyday tasks, and pain in this joint can severely decrease our quality of life. If you are experiencing symptoms of pain, discomfort, or limited mobility in the elbow, there is no better choice than Dr. Michael Bercik. Dr. Bercik is a board-certified orthopedic surgeon who has spent years mastering some of the most advanced techniques in shoulder and elbow rehabilitation, not to mention an award-winning surgeon for his patient care and academic prowess. When you work with Dr. Bercik at Lancaster Orthopedic Group, you are setting yourself up for success.

6 At-Home Exercises to Reduce Tennis Elbow Pain

While consulting with an orthopedic elbow doctor is important to ensure you are only performing beneficial movements for your condition, performing at-home exercises focused on strength and flexibility of the wrist and elbow can help relieve stiffness and reduce ongoing pain. Our top recommendations include:

Wrist Turn

Extend your arm out in front of you, palm up. Bend your elbow at a 90 degree angle and hold your elbow in this position. Turn your wrist so your palm faces down, then repeatedly turn your wrist so your palm alternates between facing up and down.

Increase the intensity: If you want to increase the intensity of the exercise, hold a light weight in your hand while performing the exercise. However, start weight-free and gradually work your way to weight-bearing to reduce the likelihood of pain or injury.

Wrist Lifts

Wrist lifts can be performed either palm up or palm down. Begin again in the same position as before, with the elbow bent at a 90 degree angle. Starting with your wrist palm down, slowly bend your wrist towards you and hold for 1-5 seconds, then return your wrist back to neutral position. Repeat the exercise with your palm facing up.

Increase the intensity: This exercise can also be increased in intensity by including a light weight. If you do not have a light weight, a water bottle or can of beans can be used as a replacement.

Table Finger Lifts

Perform this exercise by placing your hand on a flat surface, such as a table, and try to lift your fingers while keeping your palm flat on the table. If needed, use your other hand to press against the back of your palm to keep it on the table.

Wrist Pulls

Extend your arm out in front of you, palm up. Take your opposite hand and gently pull downwards on your fingers, creating flexion in the wrist. Hold for 15 to 30 seconds. Be careful during this stretch to pull gently and breathe throughout the exercise, avoiding pain and severe discomfort.

Ready to Begin?

Elbow doctors have experience with a wide range of elbow conditions and can ensure you are on the right path to a speedy and effective recovery. If you are looking for an elbow doctor in Lancaster, PA, consider Dr. Bercik and our team at Lancaster Orthopedic Group to help you get back to the activities you love and reduce discomfort in your daily life. If you live or work in Pennsylvania and are ready to work with us, schedule your appointment today by clicking the “Schedule An Appointment” link in the top right of the website or call (866) 564-1000.