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Elbow Rehab Exercises

The tendons in the elbow can become stressed over time, especially as a result of repetitive motions such as those involved in sports activities like tennis. When injury occurs, surgery may be necessary followed by a routine of rehabilitation. In addition to avoiding the movement that caused the injury, rehabilitation of the elbow will include an exercise routine. A few basic movements performed twice per day, or as recommended by your doctor, will help the elbow become stronger, leading to an increased range of motion and decreased pain.

  1. Stretching Movement

    • Begin your elbow rehabilitation routine with a gentle stretch. Performing strengthening exercises without warming up the muscles first can result in further injury. Hold your right arm in front of the body and parallel to the floor. Lock the elbow in place, with the palm facing the floor. With the left land, pull the fingers straight down toward the ground, allowing the wrist to bend forward and down. The stretch should be mildly uncomfortable but not painful. If you feel any sharp, severe pain, discontinue the exercise. The arm should remain stable. Hold for at least 15 seconds before repeating with the left arm.

    Strengthening Exercise

    • Sit in a chair with armrests with your back against the chair back and the soles of your feet directly on the floor. Place the palms of your hands on the armrests. Apply pressure until you begin to lift off the chair slightly. Hold for at least 5 seconds, eventually working up to 20 seconds. Don't attempt to raise yourself completely off the chair in the beginning. Apply only as much pressure on the palms as it takes to feel a slightly uncomfortable stretch in the elbow. Repeat the motion 3 times, gradually adding more repetitions until you have worked up to 10.

    Isometric Movements

    • Isometric exercises, which use natural body weight and inanimate objects for resistance, can strengthen the elbow without straining it. Sit or stand next to a counter top or table so that your hands fit comfortably underneath it without bending over. Press the palms and fingers upwards onto the bottom of the table. Hold for at least 15 seconds, eventually working up to 10 repetitions.

    Supination

    • Twisting the arms side to side until you feel a slight stretch in the elbows will increase your range of motion after elbow surgery. You need a hand towel or washcloth for this exercise. Hold the cloth in your palms and stretch your arms straight out in front of you, locking your elbows. Make a wringing movement for at least 15 seconds, as though you were trying to squeeze water out of the cloth. Switch the direction of the wringing motion and repeat for another 15 seconds. Work up to 10 repetitions of this exercise.

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