1, Shoulder joint relaxation exercise: keep sitting posture, hands droop naturally, relax shoulders, then slowly turn shoulders and turn back and forth in all directions 10 times.

2. Stretching exercise: Sit in a chair, put your hands on the table, straighten your arms, and then slowly stretch your hands outward until you feel a slight stretch. Hold this position 15 second, and then slowly put your hand back to its original position. Repeat this action three times.

3. Muscle strength training: Use dumbbells or spring tensioners with appropriate weights to practice forearm flexors and extensors. Choose a lighter weight at first and gradually increase the weight. Exercise 3 groups at a time, each group 10- 15 times.

4. Exercise of joint range of motion: Flexion and extension of elbow joint in painless range. At the beginning, you can use walls or fixed objects to gradually increase the scope and difficulty of practice.

5, massage to relax: use soft spherical objects such as tennis or golf to massage and relax on the outside of the elbow joint. Massage every time 10- 15 minutes, 2-3 times a day.

The reason of butterfly bend:

1, Overuse: Repeated arm and wrist movements for a long time, such as playing tennis, lifting weights, using computers, etc. It may lead to excessive fatigue of elbow muscles and tendons, which may lead to butterfly elbow.

2, muscle strength imbalance: the imbalance of muscle strength around the arm and wrist may lead to excessive joint pressure, which may lead to butterfly elbow. Too strong grip or too tense wrist flexors may put too much pressure on the lateral epicondyle.

3. Arthritis: Arthritis is an inflammatory disease of joints, which can cause joint swelling, pain and stiffness. If arthritis occurs near the elbow joint, it may cause butterfly elbow.

4, muscle imbalance: If the muscle strength of the arm and wrist is unbalanced, such as the forearm muscles are too developed, and the lateral epicondyle muscles of the humerus are weak, it will increase the pressure on the elbow, leading to butterfly elbow.

5. Abnormal anatomical structure: Some people may have abnormal anatomical structure of elbow joint, such as protrusion of lateral epicondyle and relaxation of joint capsule, which leads to excessive joint stress and butterfly elbow.