ELBOW EXERCISES

ELBOW EXERCISES

EXERCISE - 1

This exercise takes exactly 15 seconds but it can be a real life changer. It quickly rejuvenates and also helps in cleaning the meridian channels in the hands.

1.      Stand straight. Preferably remove hand watch so that it won't interfere.

2.      Hold your right hand straight but relaxed, pointing down and a little forward with the palm facing inwards (down).

3.      Press firmly with your left palm on the back of your right palm and move it fast up until the shoulder while keeping the pressure. Roll your right hand to the right 180 degrees to make your palm face outwards (forward up) and return your left palm all the way down the fingers with the same pressure as before.

4.      This all should take about 1 second. Roll your right hand back and repeat the previous step 6 more times for a total of 7 times.

5.      Now perform the same exercises after you switched hands, rubbing the left with the right.

EXERCISE - 2

Stand straight. Spread your feet a little. Face the palms of your hands towards each other on shoulder level with your elbows pointing downwards and near or on the body. The palms should be relaxed, slightly cupped.

Now start shaking the hands fast by bringing the palms closer together and farther apart. The movements should be fast and short. Don't bring the palms together, make short movements of the arm, like flapping little wings. Make about 150-200 such movement. The tempo can be about 8 repetitions per second, so the whole exercise will take a little more than half a minute.

These 2 exercises performed together one after another will quickly restore your low energy levels and wake you up, if your feel tired. They also have profound positive effect on the mental state.

LATERAL EPICONDYLITIS REHABILITATION EXERCISES

STRETCHING EXERCISES

WRIST ACTIVE ROM - FLEXION AND EXTENSION

Bend your wrist forward and backward as far as you can.

Do 3 sets of 10.

WRIST STRETCH

With one hand, help to bend the opposite wrist down by pressing the back of your hand and holding it down for 15 to 30 seconds.

Next, stretch the hand back by pressing the fingers in a backward direction and holding it for 15 to 30 seconds. Keep your elbow straight during this exercise.

Do 3 sets on each hand.

FOREARM PRONATION AND SUPINATION

With your elbow bent 90°, turn your palm upward and hold for 5 seconds. Slowly turn your palm downward and hold for 5 seconds. Make sure you keep your elbow at your side and bent 90° throughout this exercise.

Do 3 sets of 10.

ACTIVE ELBOW FLEXION AND EXTENSION

Gently bring your palm up toward your shoulder and bend your elbow as far as you can. Then straighten your elbow as far as you can 10 times.

Do 3 sets of 10.

STRENGTHENING EXERCISES

WRIST FLEXION

Hold a can or hammer handle in your hand with your palm facing up. Bend your wrist upward. Slowly lower the weight and return to the starting position.

Do 3 sets of 10.

Gradually increase the weight of the can or weight you are holding.

WRIST EXTENSION

Hold a soup can or hammer handle in your hand with your palm facing down. Slowly bend your wrist upward. Slowly lower the weight down into the starting position.

Do 3 sets of 10.

Gradually increase the weight of the object you are holding.

WRIST RADIAL DEVIATION STRENGTHENING

Put your wrist in the sideways position with your thumb up. Hold a can of soup or a hammer handle and gently bend your wrist up, with the thumb reaching toward the ceiling.

Slowly lower to the starting position. Do not move your forearm throughout this exercise.

Do 3 sets of 10.

FOREARM PRONATION AND SUPINATION STRENGTHENING

Hold a soup can or hammer handle in your hand and bend your elbow 90°. Slowly rotate your hand with your palm upward and then palm down.

Do 3 sets of 10.

WRIST EXTENSION (WITH BROOM HANDLE)

Stand up and hold a broom handle in both hands. With your arms at shoulder level, elbows straight and palms down, roll the broom handle backward in your hand.

Do 3 sets of 10.

MEDIAL EPICONDYLITIS REHABILITATION EXERCISES

STRETCHING EXERCISES

WRIST ACTIVE ROM - FLEXION AND EXTENSION

Bend your wrist forward and backward as far as you can.

Do 3 sets of 10.

WRIST STRETCH

With one hand, help to bend the opposite wrist down by pressing the back of your hand and holding it down for 15 to 30 seconds.

Next, stretch the hand back by pressing the fingers in a backward direction and holding it for 15 to 30 seconds. Keep your elbow straight during this exercise.

Do 3 sets on each hand.

FOREARM PRONATION AND SUPINATION

With your elbow bent 90°, turn your palm upward and hold for 5 seconds. Slowly turn your palm downward and hold for 5 seconds. Make sure you keep your elbow at your side and bent 90° throughout this exercise.

Do 3 sets of 10.

STRENGTHENING EXERCISES

WRIST FLEXION

Hold a can or hammer handle in your hand with your palm facing up. Bend your wrist upward. Slowly lower the weight and return to the starting position.

Do 3 sets of 10.

Gradually increase the weight of the can or weight you are holding.

WRIST EXTENSION

Hold a soup can or hammer handle in your hand with your palm facing down. Slowly bend your wrist upward. Slowly lower the weight down into the starting position.

Do 3 sets of 10.

Gradually increase the weight of the object you are holding.

GRIP STRENGTHENING

Squeeze a rubber ball and hold for 5 seconds.

Do 3 sets of 10.

FOREARM PRONATION AND SUPINATION STRENGTHENING

Hold a soup can or hammer handle in your hand and bend your elbow 90°. Slowly rotate your hand with your palm upward and then palm down.

Do 3 sets of 10.

RESISTED ELBOW FLEXION AND EXTENSION

Hold a can of soup with your palm face up. Slowly bend your elbow so that your hand is approaching your shoulder. Then lower it slowly so your elbow is completely straight.

Do 3 sets of 10.

Slowly increase the weight you are using.