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seated in a chair with a back allows better control of balance. A greater stretching force can be applied to the muscles when the body is balanced. Also, do not perform this stretch for an extended period because this stretch greatly reduces blood flow to the shoulder.

Elbow Flexor Stretch

Execution
     
Stand facing the inside of a doorframe, but at an arm’s length.
Raise the left arm to shoulder level, keeping it straight.
Grasp the farthest edge of the doorframe, with the thumb pointing up.
Keeping the left elbow and wrist straight, rotate the trunk back toward the doorframe.
Repeat these steps for the opposite arm.
Muscles Stretched
     
Most-stretched muscles: Left brachialis, left brachioradialis, left biceps brachii
Less-stretched muscles: Left supinator, left pronator teres, left flexor carpi radialis, left flexor carpi ulnaris, left palmaris longus
Stretch Notes
These flexor muscles easily become tight from large amounts of bent elbow work such as carrying heavy boxes or curling either dumbbells or barbells. When these muscles are tight, the arm cannot be completely straightened, and the person has what is often called a muscle-bound look. This tightness causes pain on the medial elbow, often referred to as golfer’s elbow. However, the pain is not limited to golfers and can affect other people such as carpenters, rock climbers, massage therapists, and weightlifters. Also, stretching these flexor muscles can bring relief to those who suffer from carpal tunnel syndrome.
This stretch is easier to do if you grasp a solidly fixed vertical pole. Grasp the pole firmly so your hand does not slide along the pole, but do not grasp too tightly as a tight grasp virtually eliminates the stretch effect on the less-stretched muscles. Also, it is more difficult to keep the elbow straight, and a straight elbow is necessary for this stretch to be effective. It is preferable to lift the arm to shoulder level to ensure that all muscles receive the same amount of stretch. Nevertheless, the stretch will be effective at whatever height the arm is raised.

Elbow and Wrist Flexor Stretch

Execution
     
Stand upright with feet shoulder-width apart, toes pointing straight forward.
Stick your left arm out in front of you at shoulder height, with the elbow straight and forearm supinated (turned up).
Hyperextend the left wrist so that the fingers point toward the floor.
Grab the left fingers with the right hand, and pull the fingers back toward the elbow.
Repeat these steps for the opposite arm.
Muscles Stretched
     
Most-stretched muscles: Left brachialis, left brachioradialis, left pronator teres, left flexor carpi radialis, left flexor carpi ulnaris, left palmaris longus
Less-stretched muscles: Left biceps brachii, left flexor digitorum superficialis, left flexor digitorum profundus, left pollicis longus
Stretch Notes
These flexor muscles easily become tight from static work such as operating a keyboard. Also any occupation that requires high amounts of arm work can cause these muscles to become tight. This tightness causes pain on the medial elbow, often referred to as golfer’s elbow. However, the pain is not limited to golfers and can affect other people such as carpenters, rock climbers, and massage therapists. Also, stretching these flexor muscles can help bring relief to those with carpal tunnel syndrome.
Exercise caution when doing this stretch. If you feel any pain in the elbow, wrist, or finger joints, reduce the tension or joint damage could occur.

Anconeus Stretch

Execution
     
Stand or sit upright while facing a table that is about waist high.
Flex the elbows and rest the forearms on the table with the palms up.
Lean forward, bringing the chest toward the table.
Muscles Stretched
     
Most-stretched muscle: Anconeus
Less-stretched muscle: Triceps brachii
Stretch Notes
Tightness in the elbow extensor muscles is the main cause of tennis elbow, or pain in the lateral elbow during arm movements. This tightness usually is caused by