How to do it
No equipment needed - just a bit of space.
Sit or stand tall. Straighten the sore arm out in front of you at shoulder height, with the elbow completely straight and the palm facing forwards, fingers pointing up.
- With your other hand, gently pull your fingers and palm back towards your body.
- Stop when you feel a stretch along the underside of the forearm, towards the inner elbow.
- Hold there, then slowly release.
Form cues
- The elbow stays fully straight throughout.
- The stretch is felt along the palm side of the forearm, not in the inner elbow bone.
- Use a gentle, steady pull, never a sharp one.
Common mistakes
- Letting the elbow bend, which loses the stretch.
- Pulling the hand back quickly or bouncing.
- Pushing into pain right on the bony point of the inner elbow.
Safety: Stop and message your physio if the stretch sharply worsens the inner-elbow pain, or brings on pins and needles in the ring and little fingers.