You‘ll also need a light weight dumbbell, weighing in around 1-2 lbs. Elbow range of motion exercises may be one component of your PT program. The Role of the Forearms in Exercise The wrist and forearm flexors and extensors are regularly used in many types of sports and functional exercise (e.g., pull-ups , push-ups , yoga poses , gripping weights, swinging bats, and throwing balls). A static, progressive, adjustable splint (sometimes called a “turnbuckle” splint) can be alternated between a bent and straight position. A typical PT exercise program for an elbow injury includes gaining ROM first and then building strength … Repeat the recommended number of times. Repeat three to five times.

Repeat 20 … This allows gradual stretching of your elbow … Patient name: _____ Therapist name: _____ This program is to be used to improve upper body strength and range of motion. Slowly rotate your hand with your palm upward and then palm down. If your elbow isn’t improving with stretching alone, you can use a splint between stretching/therapy periods 10. It is better to wait a bit longer to introduce strengthening exercises than to begin them too soon. For this exercise, you‘ll need a flat surface like a desk or a table top. Elbow flexion stretch. This leads to pain and tenderness around the elbow. If you notice any adverse effects or pain either during, after, or the next day, then rest some more and take a step back. slide 1 of 4 .

Push downward on the back of the involved hand until a stretch is felt in the muscles on the outside of the forearm. For this exercise, I used Theraband’s Flexbar to help extend the wrist downward and to strengthen the forearm when flexing the wrist backward..
Hold for 15 seconds.

Strengthening exercises for tennis elbow should only be performed pain-free. They are simple to do and can help you move your wrist and hand, elbow, and shoulder normally again. Ease off the exercises if you start to have pain. Remember all of the muscles of your body are interconnected and form a kinetic chain. Specific exercises to stretch and strengthen the muscles attached to the injured tendon will help with the healing process. This resistance can range from free weights to gravity, again depending on the severity of your injury. Bend your elbow until your forearm is perpendicular(90 degress) to your bicep; Perform ten repetitions, 3 times every other day; 10) Rhomboid and Back Strengthening Exercise – You may be thinking, why do I need to strengthen my back. You will be told when to start these exercises and which ones will work best for you. Tennis elbow strengthening exercises. Use your other hand to hold the fingers of your outstretched hand and bend it back toward your body until you can feel it in your inner forearm. Forearm Pronation and Supination Strengthening: Hold a can or one pound weight in your hand and bend your elbow 90°. ALL EXERCISES SHOULD BE PERFORMED AS INSTRUCTED BY YOUR SURGEON, AFTER PROPER DEMONSTRATION BY A PHYSICAL THERAPIST. Wrist Extensor Stretch Hold the arm with the elbow straight and the palm facing down. In this exercise, you'll move your fingers and hand through a series of different positions. As Christensen states in her article, elbow strength can be increased by incorporating resistance with normal movements of the forearm and elbow joint. Please consult with your therapist for specific instructions before doing any of these exercises. The Flexbar is made out … Upper Body: Thera Band Exercise Program - Basic Author: Uzma Khan . Start each exercise slowly. Theraband Flexbar. How to do the exercises. Rotate the hand back the other direction until your palm is facing downward.
Wrist flexor stretch: Hold your arm straight out so your elbow isn’t bent and your palm faces up.

The last of the three golfers elbow exercises is the Flexbar Reverse Twist. Because of this it is also necessary to include a range of movements that strengthen and mobilize the wrists and hands during your forearm exercises. Your palm should face toward you.

Let the weight of the dumbbell help rotate the arm outward, turning the palm up. The early goal of a therapeutic exercise program is to promote muscle endurance and improve resistance to repetitive stress. Many of the exercises focus on muscles of the shoulders, chest and upper back.