Stretching the tendons around your elbow involves targeting the muscles in your forearm that attach at the elbow joint. The elbow has two main tendon groups: the extensors on the outer side (involved in tennis elbow) and the flexors on the inner side (involved in golfer’s elbow). A third area, the back of the upper arm, involves the triceps tendon. Each responds to different stretches, and holding each one for 15 to 45 seconds is the key to making them effective.
Why Elbow Tendons Get Tight
The muscles that control your wrist and fingers don’t actually sit in your hand. They run along your forearm and connect to bony bumps on either side of your elbow through shared tendons. On the outer elbow, five forearm muscles merge into one common extensor tendon. On the inner elbow, the flexor muscles share a similar attachment. Repetitive gripping, typing, or twisting motions can overload these tendons, making them stiff, painful, and less mobile over time.
Stretching works by gradually lengthening these forearm muscles, which reduces the pull on the tendon attachment at the elbow. The goal isn’t to stretch the tendon itself (tendons have very little elasticity) but to release tension in the muscles that feed into it.
Stretches for the Outer Elbow
These target the wrist extensor muscles, the group responsible for tennis elbow pain on the outside of the elbow. They’re useful whether you have an active injury or just feel tightness from repetitive work.
Wrist Extensor Stretch
Extend your affected arm straight out in front of you with your palm facing the floor. Let your wrist relax so your hand dangles downward. With your other hand, gently push the dangling hand further down and back toward your body until you feel a stretch along the top of your forearm. Hold for 30 to 45 seconds, rest for about 30 seconds, then repeat. Do this three times per session, twice a day.
Fist Variation
Once the open-hand version feels easy and pain-free, try the same stretch with your hand in a fist instead of fingers extended. Making a fist increases the tension through the extensor muscles and deepens the stretch. Same hold time, same repetitions.
Stretches for the Inner Elbow
These focus on the wrist flexor muscles, which attach at the inner elbow. Pain in this area is commonly called golfer’s elbow, though you don’t need to play golf to develop it. Any activity involving repeated gripping or wrist curling can cause it.
Wrist Flexor Stretch
Extend your affected arm in front of you, palm facing down. Bend your wrist back so your fingers point toward the ceiling. With your other hand, gently pull your fingers further back until you feel a mild to moderate stretch along the underside of your forearm. Hold for 15 to 30 seconds and repeat 2 to 4 times. Like the extensor version, you can progress to doing this with a closed fist once it becomes comfortable.
Forearm Extensor Stretch
This one uses a different arm position to access the same muscle group from a new angle. Hold your affected elbow at your side, bent to about 90 degrees. Make a fist with your palm facing down and bend your wrist downward. Keeping that wrist position, slowly straighten your elbow so your arm hangs at your side. Then rotate your fist outward so your palm faces away from your body. You should feel a stretch through the inner forearm. Hold 15 to 30 seconds, repeat 2 to 4 times.
Stretches for the Back of the Elbow
The triceps tendon attaches at the point of the elbow (the bony tip you lean on). It can become irritated from overhead pressing, push-ups, or any movement involving forceful elbow straightening. Two stretches help keep this area mobile.
Triceps Stretch
Stand or sit up straight and reach your affected arm straight overhead. Bend at the elbow so your hand drops behind your head toward your upper back. With your other hand, apply gentle pressure to the bent elbow, pushing it slightly further back. You’ll feel a stretch along the back of your upper arm and into the shoulder. Hold for 15 to 30 seconds, repeat 2 to 4 times.
Elbow Flexion and Extension
This is a simpler movement that gently works the full range of the elbow joint. Stand with your arms relaxed at your sides. Bend your affected elbow, bringing your hand up toward your shoulder with your palm facing up. Then slowly straighten the arm as far as it will comfortably go. Repeat 2 to 4 times. This is especially useful early in recovery when deeper stretches still feel too intense.
Hold Times and Daily Frequency
For elbow tendon stretches, the recommended hold time ranges from 15 to 60 seconds depending on the specific stretch and your comfort level. If you’re new to stretching or dealing with active pain, start at the lower end (15 to 30 seconds). As the tissue adapts, work toward 30 to 45 seconds per hold. Most rehabilitation protocols recommend 2 to 4 repetitions per stretch, done 2 to 3 times throughout the day.
Consistency matters more than intensity. A few gentle sessions spread across the day will outperform one aggressive session. If you’re stretching through an injury, a mild pulling sensation is normal, but the stretch should never cause sharp or worsening pain.
Warming Up Before You Stretch
Cold tendons and muscles don’t respond well to stretching. Before you start, warm the area for 5 to 10 minutes with light activity: opening and closing your fist repeatedly, gentle wrist circles, or simply swinging your arms. You can also apply a warm towel or heating pad to the forearm for a few minutes. The goal is to increase blood flow to the tissue so it’s more pliable when you begin stretching.
When Stretching Alone Isn’t Enough
Stretching improves mobility, but it doesn’t rebuild tendon strength. If you’re dealing with ongoing elbow tendon pain, pairing stretches with gradual strengthening exercises creates better long-term results. Slow, controlled movements where the muscle lengthens under load (called eccentric exercises) are a standard part of tendon rehabilitation. A common example for tennis elbow involves slowly lowering a light weight with your wrist while your forearm rests on a table, palm facing down.
The combination works because stretching reduces stiffness and restores range of motion, while strengthening helps the tendon tolerate the forces of daily activities again. Most people start with stretching alone for the first week or two, then add strengthening as pain allows.
Signs to Stop Stretching
A mild, steady pulling sensation during a stretch is expected. Sharp pain, a sudden increase in pain, or pain that lingers well after you finish is not. Other warning signs include swelling around the elbow joint, numbness or tingling running down your forearm or into your fingers, or a feeling of instability like the joint is giving way. Swelling following an injury, a visibly deformed joint, or a rapidly growing lump near the elbow all need medical evaluation rather than a stretching program.