Elbow Stretching Exercises for Playing the Violin
A violinist's elbow pain may be the result of overuse.This could lead to a condition called lateral epicondylitis, more commonly known as tennis elbow, in which small microtears form in the common extensor tendon of the forearm near the elbow.Stretching exercises not only prevent these traumas, but are also part of a treatment program for lateral epicondylitis.
Palms Out Stretch
The palms out exercise stretches the elbows, hands, wrists and shoulders.To perform this stretch, sit in a chair with your back straight and your feet on the floor.Interlace your fingers and rest your palms on your lap.Straighten your elbows and turn your palms outwards to face away from you.Then, lift your arms overhead with the elbows extended and the fingers still interlaced.If you feel your elbows bending or your hands slipping apart, you may have reached the end of your stretch at this time.
Hand on Shoulder Stretch
The hand on shoulder exercise stretches the elbow laterally across the body.It targets the rear capsule of the shoulder joint as well.Perform this stretch on both elbows and shoulders to prevent injury to the opposite arm, even though it is less likely to occur.You may stand up or sit for this exercise, but your back should be straight and your head centered over your shoulders in a chin tuck.Bend your right elbow and reach across your body to grab your left shoulder.Lift your elbow so that it is near parallel to the floor.Grab your right elbow with your left hand and push your elbow toward your shoulder, allowing your right hand to slide until just the palm or wrist is touching the left shoulder.
Arm Held Straight Stretch
The arm held straight exercise extends the elbow and then bends the wrist down to complete stretch the elbow and wrist.This exercise is one of the Super Seven exercises recommended for lateral epicondylitis.It lengthens the muscles of the forearms that attach to the elbow.To perform this exercise, sit down or stand up tall.Extend your right arm in front of you with your palm turned toward the ceiling.Hold your arm perpendicular to your torso.Grab the tops of your fingers with your left hand and bend your palm downward until you feel a stretch.Hold for 15 seconds, then straighten your wrist and bend your elbow slightly.Extend your elbow and repeat the stretch two more times.Repeat with your left arm.
Turning the Corner
