Here you'll find some stretching and strengthening exercises for the elbow. As always, consult your doctor before beginning any exercise program. Use common sense and proceed with caution. If a movement feels difficult or causes pain, stop immediately.
Stretch Exercises for the Elbow:
Extending Elbow:
Kneel in front of a table. Place the injured arm flat on the table. Raise the lower arm so it's at a right angle, then slowly lower it back down. Hold it down for 20 to 30 seconds. Repeat 3 times.
Bending Elbow:
Stand with the injured arm straight at your side. Slowly bend the elbow (if necessary, use the other hand to help). Hold for 20 to 30 seconds. Repeat 3 or 4 times.
Back and Arms Stretch 1:
Standing, link your hands together behind your back. Then rotate your elbows inward while you straighten your arms.
Back and Arms Stretch 2:
Standing, link your hands together behind your back. Lift your arms up until you feel a nice stretch. Hold for 10 to 20 seconds. Repeat as you like.
Back and Arms Stretch 3:
Standing, reach your arms behind at should level and grasp both sides of a doorway. Lean forward and straighten your arms. Hold for 10 seconds. Repeat as you like.
Shoulder and Upper Arm Stretch:
For a right shoulder: Standing, grasp the back of your left shoulder with you right hand. Hold your right elbow in your left hand and gently pull the elbow to the left until you feel a nice stretch. Repeat opposite for left shoulder.
Triceps and Shoulder Stretch:
Standing, raise your arms over your head. Grasp the elbow of one arm with the hand of the other. Pull that elbow behind your head until you reach a comfortable stretch. Hold for 10 to 15 seconds. Repeat 2 or 3 times.
Stretching Arms 1:
Hold one arm straight in front of you with the wrist flexed and the fingers pointing up. Grasp the hand and thumb with the other hand and pull the wrist back. Hold for 10 to 15 seconds. Repeat 10 to 20 times.
Next, flex the wrist and point the fingers down. Grasp the back of the hand and the thumb with the other hand and pull the wrist inward. Hold for 10 to 15 seconds. Repeat 10 to 20 times.
Stretching Arms 2:
Standing, straighten your arm out in front of you. Flex the wrist and point the fingers down until you feel a stretch across the top of the forearm.
Next, flex the wrist and point the fingers up until you feel a stretch across the bottom of the forearm.
Strengthening Exercises for the Elbow:
Triceps Extension:
For this exercise, you need a small weight (2 to 5 pounds). Standing, bend forward and rest one arm on a support (i.e. table). With the weight in the other hand, stretch the arm in back of you, perpendicular to the floor. Straighten the elbow, until the arm is parallel to the floor. Hold for 5 to 10 seconds. Repeat 15 to 20 times.
Wrist Curls:
Again, you need a small weight. Lie, face down, on a support (i.e. bench). Place your head on a towel and grasp a weight in each hand. With your thumbs up and your elbows straight, raise your arms outward and upward, then lower them. With your thumbs down, stretch your hands out from your body until you feel your shoulder blades pinching together.
Triceps Curl:
Again, you need a small weight. Stand, with one arm above your head. Support the extended arm with the opposite hand. Bend the elbow of the extended arm in back of you as far as possible, and then straighten it to full extension. Repeat 4 sets of 15 repetitions.
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