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Exercises for the Elbow

Exercise 1: General Strengthening

Exercise 2: Elbow Flexion - Isometric

Exercise 3: Supination and Pronation

Exercise 4: Elbow Flexion and Extension - Self-Range of Motion

Exercise 5: Elbow Flexion and Extension - Active Assistive

Exercise 6: Elbow Flexion - Stretching

Exercise 7: Elbow Flexion and Extension

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Exercise 1: General Strengthening

Sit in a straight-backed chair with armrests with your feet flat on the floor. Place your hands on the armrests and do a push up with your arms. Hold for a count of six. Then slowly lower yourself into the chair and relax. Repeat this strengthening exercise ten times.






Exercise 2: Elbow Flexion - Isometric

Sit straight up with your hands under a table. Try to lift your hands straight upward. Do not hold your breath. Hold this position for six seconds. Repeat this exercise ten times.






Exercise 3: Supination and Pronation

While standing up straight, hold a washcloth and pretend to wring it dry for six seconds. Pause and repeat this ten times. Switch the direction in which your hands are wringing, and repeat the exercise.






Exercise 4: Elbow Flexion and Extension - Self-Range of Motion

Sit straight up in a chair and hold your right wrist with the opposite hand. Slowly bend the elbow drawing your right forearm closer to your chest. When your forearm is parallel to your chest, hold this position for six seconds. After counting, slowly lower the elbow and hold. Repeat this routine ten times and then start again working the opposite elbow.






Exercise 5: Elbow Flexion and Extension - Active Assistive

Sit straight in a chair and hold a wand with both hands, palms up. Slowly bend your elbows as you bring the wand up to your chest. Hold this position for six seconds. Then slowly straighten the elbows and hold. Repeat this exercise ten times.






Exercise 6: Elbow Flexion - Stretching

Lie on your back with towel rolled under your left shoulder and upper arm. Flex your arm and have a helper place his/her hands on your shoulder and forearm. The helper then slowly straightens the elbow. The stretch is felt in the elbow and front of arm. Hold this position for six seconds and then repeat the routine ten times. After working the left elbow, switch to the right side.






Exercise 7: Elbow Flexion and Extension

Lie on your back, knees bent with feet flat on the mat. Then lift your left arm straight up until it reaches shoulder level. Your hand should be pointing toward the ceiling and you should support your upper arm with the right hand. Slowly bend the elbow until the hand of the left arm touches the opposite shoulder. Then, slowly straighten theleft elbow completely. Hold this position for six seconds. Repeat the routine ten times. Switch to the right arm and repeat this exercise. Once you are comfortable with this routine, you can begin using 0.5 Kg weights.





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