As we approach St. Patrick’s day 2017 Alpine PT is happy to give you a few tips on how to celebrate safely without risking a case of the dreaded “India Pale Elbow” (or IPE). Many libations have been limited by a burning sensation over the elbow and a sudden loss of grip strength. No need for the luck of the Irish on this holiday, we are here to help!
Step One: Extend your arm out in front of you with the palm facing down, grab your hand with the opposite hand and pull down towards the floor while gently turning the turning the hand/fingers towards the outside of your body (laterally). You should feel a nice stretch across the lateral forearm and wrist. Hold for 15-60 secs. Repeat as needed.
Step Two: Extend your arm out in front of you, this time with the palm facing up, grab with the opposite hand and pull down towards the floor this time rotating the hand/fingers to the inside of your body (medially). You should feel a nice stretch across the medial forearm and wrist. Hold for 15-60 secs. Repeat as needed.
Step Three: Keeping an upright posture, grasp both hands behind your back and extend hands away from your body while pinching the shoulder blades back. The stretching sensation may be across your chest, arms and mid back. If you are really tight, perform reps of 10-15x and work up to an extended hold. If you are able to hold. Stretch for 15-60 secs. Repeat as needed.
If you experience any discomfort with initial stretching that worsens, you may need a little more assistance from our PT staff or just take that stout and gently apply to the area of pain. Remember to have fun and celebrate responsibly this Friday! Be safe. IPE is preventable. Cheers.
**These stretches also work for kombucha or your favorite sarsaparilla!