Fix Your Wrist & Elbow Pain – 3 Step Routine for Desk Workers & Lifters

Wrist and elbow pain commonly develop from repetitive typing, gripping, lifting, or daily work activities.This routine targets three key components:

• Flexor Sweep Release: reduces tension along the wrist flexor muscles that often overload the medial epicondyle.

• Extensor Release with Tennis Ball: decreases stiffness in the extensor tendons associated with lateral elbow pain.

• Stretch + Rhythmic Flexion: improves tendon gliding, restores mobility, and enhances circulation to irritated tissues.

These techniques help reduce discomfort and prevent repetitive strain injuries in office workers, athletes, and individuals performing high-demand hand activities.

References:

1. Coombes BK et al., Tendinopathy: Clinical Recovery, Pathobiology, and Management. Lancet, 2019.

2. Walker-Bone K, Upper Limb Disorders in Occupational Settings. Best Pract Res Clin Rheumatol, 2015.