Elbow & Shoulder Strengthening Exercises

The elbow joint is comprised of bone, ligaments, cartilage and fluid. Surrounding muscles and tendons aid in the movement of the elbow joint. The shoulder is comprised of two bones: the humerus and the scapula. There is cartilage, bones that form a roof called the acromion and corcoid process, joints that act like a ball and socket to enable motion, and the rotator cuff. When these are injured or subject to disease, pain ensues. Chronic conditions may follow. It is important to strengthen the muscles surrounding the bones, ligaments and joints to assist in healing and prevent further injury.

Elbow Strengthening: Beginning and Intermediate Levels

• Keep in mind that before engaging in these exercises a physiotherapist or doctor should be consulted to discuss which are suitable for your condition.

  As your strength improves, elbow exercises can be performed up to the advanced level. In the beginning, perform 10 repetitions three times a day. For the static biceps, place your elbow at your side and bend it to 90 degrees, with your palm up. Against your other hand, push up and hold for 5 seconds. Tighten your biceps muscles.

  The static tricep exercise is similar, but instead of placing your palm up, face your palm inward. Make your hand into a fist. This time, push down to tighten the triceps (muscles at the back of the arm). In either of these exercises, should you feel pain, then discontinue them.

  For the intermediate level, exercises are varied but include supination (turning outward) and pronation (turning inward) of the hand with arms bent at 90 degrees. This is usually done with a resistance band, so with either rotation you'll feel resistance as you move to face your palm up or down. This should be performed with three sets of 10 at one to three times a week, but every other day to allow for muscle recovery. Bicep and tricep with resistance band exercises are also optional (see "Resources").

Advanced Level Elbow Strengthening

• Elbow-strengthening exercises at the advanced level should also be performed one to three times a week, but every other day to allow for muscle recovery. Repeat and increase sets as your strength improves. At this stage use light weights while bending your elbows to tighten triceps and biceps. You should be able to perform three sets of 10 repetitions without pain. For the triceps/weight exercise, lay on a Swiss ball (a large rubber ball available at most gyms and sporting good stores) while performing the triceps exercise.

  Push-ups are also an ideal way to strengthen the elbow area. Keeping your back straight while lying face down, slowly push up, tightening the triceps. This exercise can be modified by placing weight above the knees instead of on the balls of the feet. Perform three sets of 10 repetitions. Should you have pain, discontinue the exercise.

Shoulder Strengthening Exercises for the Rotator Cuff Muscles

• The rotator cuff muscles are responsible for raising and rotating the shoulder. While each muscle moves the shoulder in a specific direction, the muscles work together to keep the shoulder joint stabilized. After doing a 5-minute aerobic warm-up, muscles have more range of motion and there is less likely to be injury. Like the elbow, exercises of the shoulder should be done every other day to allow the muscles to recover and prevent inflammation. In the beginning, start with light weights or no weights. If after a set of 10 or 12 repetitions is performed and you feel tired, decrease the resistance. If you are able to handle the repetitions, then slowly increase resistance. There are many internal rotation and external rotation exercises to choose from (see "Rotator Cuff Exercises" at shoulder-pain-management.com). It is recommended you start off by doing one internal and one external rotation exercise to prevent injury.

Exercises for the Scapula (Shoulder Blade)

• When doing a shoulder roll, stand with arms at your side, move your shoulders in a forward direction and bring your shoulders up to your ears as if you're shrugging. Continue by moving your shoulders backward and squeezing the shoulder blades together, proceeding to moving shoulders down again. Repeat this five times. Rest for 30 seconds between sets. Repeat to the opposite direction five times.

  Another exercise is the wall push-up. Stand approximately 18 inches away from a wall while placing your hands at shoulder level. Lower yourself toward the wall and push back up slowly. As you increase your strength, try this exercise at a lower area such as a tabletop or desk.