Unable to get full extension at elbow

[masonjarz]

Thanks for your reply again. Are there any stretches that you can recommend in the mean time? I know a few bicep stretches, but if you know of anything particularly helpful to my situation it would be appreciated. Thanks again.

[gcoe]

OK let's say it is due to tight muscles - and I really don't know if it is. Then things to think about are:

1. getting length on the one joint part of the biceps. For this you want to have the elbow fully extended and the forearm pronated (that means the inside of the forearm and palm of hand rotated down so the outside of the forearm is up
2. getting length on the two joint part - as above but now add shoulder extension.
3. getting length on the other elbow flexors (Brachialis and brachioradialis). for this you need to have full elbow extension with the forearm supinated (inside of forearm and palm of hand facing up). A good stretch for this is sitting with a stool or low coffee table on the side of the chair of the muscle you are stretching. You place the hand on the table and then full extend the elbow - you can lean on the arm a bit to increase the stretch

Stretches need to be applied at low loads (gently does it and sustained) and the stretches need to be maintained for several minutes. Maybe starting at 5 minutes and building up. There is little evidence that stretching muscles vigorously for half a minute or so does anything.

So go easy on it but work up to maintaining for a long time. It should never be painful during or after. Good to do while you can watch TV or something as it is a bit boring.

You should feel the stretch in the front of the upper arm. In number 3 you are also stretching the muscles in the front of the forearm that curl up the hand and fingers If you get a stretch in the front of the elbow joint itself you are not dealing with a muscle problem. that suggests a joint problem. I would see no point in stretching your joint if you don't really know what is going on

You could also get a uncomfortable stretch in the elbow and radiated down the forearm or you get pins and needles numbness or sharp pain further down towards or in the hand then you are likely to have some sort of nerve problem. Stop doing this and seek help.

I have given you some specific how to adivice with cautionary notes as I really am not convinced that it is a muscle problem. I feel a bit uncomfortable giving you the advise but have obliged to keep you happy

However I really think it is worth getting it properly assessed. If it is joint trouble the fact that it is in both elbows could suggest a number of musculoskeletal problems - some that are nothing to worry about and others that a more concerning - rheumatic diseases come to mind. Not trying to alarm you but just covering all bases here.