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Selfie Elbow

Selfie elbow is the result of micro trauma (continual stress) on the muscles and tendons at the elbow caused by repetitive overuse, stretching and awkward positioning. Your muscles and tendons work to keep the muscles attached to the bone as well as help extend and stabilize the wrist.



Selfies are popular, and not just popular among our youth, but popular across generations. Have you ever tried so hard to get that perfect selfie, the one where your arm ends up hurting but, well, you are not the only one .
If you are someone you know is experiencing pain on the outside of the elbow during activity, having trouble with grasping or gripping, or a dull ache while resting at night, you may need to exit out of your camera and call performance Physical therapy.

How to Relieve Selfie Elbow :

If you're experiencing selfie Elbow, try to limit the time spent on taking selfies, frequently change arm positions and engage in upper extremity exercises.

Wrist Flexion and Extension Stretch :

Keep your elbow straight , use your unaffected hand to bend the affected wrist downwards as shown.
Hold this stretch for 30 seconds.

wrist flexion

wrist extension
Still keeping your elbow straight, use your unaffected hand to bend the wrist upward as shown. Hold this stretch for 30 seconds.

Repeat 3 times 

Hold 30 seconds

Perform 3 times a day

see the exercise int the video :


Wrist Flexion Curls : 

Hold a small free weight, rest your forearm on a table and bend your wrist up and down with your palm face up.


Repeat 10 times

Hold 5 seconds

Complete 2 sets

Perform 3 times a day


Putty squeeze :

Squeeze putty in hand trying to keep it round by rotating putty after each squeeze. Push fingers through putty to palm each time.


Duration 2 minutes

Complete 2 sets

Perform 3 times a day



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