Elbow Tendonitis & Shoulder Strengthening Exercises

Elbow tendonitis and shoulder pain can be the result of overuse or injury. Performing exercises can reduce inflammation and strengthen these areas of the body. Elbow tendonitis generally occurs as you age because your tendons lose elasticity and become brittle.

The shoulder is the most movable joint in the body, and it can be easily injured because the ball of the upper arm just fits into the shoulder socket designed to hold it. Muscles, tendons and ligaments anchor the shoulder; exercises strengthen these areas, and some are designed to prevent and reverse chronic pain.

Purpose of Exercises

• Because the elbow and the shoulder both the share the long bone of the arm, any problems with the shoulder can affect the elbow dramatically. The elbow and the shoulder must work together in harmony to prevent any strain from occurring in these parts. If the elbow or the shoulder begins to function improperly, it creates more pressure on the other area of the body. Exercises restore optimum function in your shoulder and elbow and can alleviate pain and prevent injuries from recurring.

Elbow Tendonitis Exercises

• A gentle stretching exercise can improve elbow extension, flexion and rotation. Start by extending your elbow without flexing it. Avoid stretching to the point of pain and hold this stretch for 30 seconds. Repeat this exercise 10 times and perform it twice a day.

  The prayer stretch is a simple exercise and should be held for 20 seconds. Place your palms together in front of your chest with your fingers together. Put your fingers just under your chin. Keeping your palms together, lower your hands towards your waist, and stop when you begin feeling a moderate stretch in your forearms.

Shoulder Strengthening Exercises

• To perform a shoulder press, hold dumbbells in each hand with your palms facing forward. Hold the weights at shoulder level and push them straight toward the ceiling. While keeping your shoulders completely level, lower the weights to their original position and repeat this exercise. Perform this exercise for three sets and between 8 to 12 repetitions.

  Begin lateral raises by holding dumbbells at your waist. Raise your arms to the side until the weights are level with your shoulders. Make sure to keep your back straight during this exercise, before lowering the dumbbells back down. Perform this exercise for three sets and between 12 to 15 repetitions.