Too Much Typing Can Cause Elbow Pain, But These Stretches Can Help

Transitioning from a traditional office to a work-from-home setup may be the reason you're struggling with new body aches — elbow pain brought on by extensive typing without proper ergonomic alignment being one of them.

According to Jaclyn Fulop, a physical therapist and the founder of Exchange Physical Therapy Group, elbow pain often stems from repetitive wrist or arm movements. As a result of overuse, the tendons connected to the elbow aren't able to handle the load, causing inflammation, tenderness, or pain.

With spring in full swing, a busy work schedule isn't the only activity putting your elbows at risk. Anyone dusting off the golf clubs, gardening, or deep cleaning the house — I'm looking at you.

If you've already turned your backyard into a putting green or are clocking-in overtime, Fulop's elbow stretches below may lend a hand to any aches or tightness — just make sure to check in with your doctor before incorporating these moves into your daily routine.

Wrist Extensor

  • Raise one arm straight out in front of your body.
  • With your palm facing down, slowly bend the wrist downwards.
  • Using your other hand, gently pull, stretching your hand towards the body.
  • Hold this position for 30 seconds.
  • Straighten the wrist again.
  • Repeat three times on each arm.
  • Do two more sets throughout the day.

Wrist Flexor

  • Raise one arm straight out in front of the body.
  • With the palm facing down, slowly bend the wrist upwards.
  • Using your other hand, gently pull your fingers back towards the body.
  • Hold this position for 30 seconds.
  • Straighten the wrist again.
  • Repeat three times on each arm.
  • Do two more sets throughout the day.

Wrist Extension Matrix

  • Standing upright, place the back of your hands on a table, with your fingers pointing towards your body.
  • While holding this position, lean forward and backward for 30 seconds.
  • Next, lean side-to-side for 30 seconds.
  • Lastly, sway your body in a circular pattern to feel a stretch along your forearm muscles for 30 seconds.

Wrist Extension Matrix

  • Standing upright, place the palms of your hands on a table in front of you with your fingers pointing towards you — your inner wrists should be facing away from your body.
  • While holding this position, lean forward and backward for 30 seconds.
  • Next, lean side-to-side for 30 seconds.
  • Lastly, sway your body in a circular pattern to feel a stretch along your forearm muscles for 30 seconds.

Ulnar Nerve Stretch