Following on from my last article on elbow pain, I wanted to share with you some exercises for increasing the mobility and strength of your elbow joint.
Stand or lie down. Bend and straighten your elbow to its outer limits without creating pain. Repeat 5 to 10 times.
Sit with your forearm flat on a table and the palm of your hand against the table top. Then turn your forearm so that the back of your hand is resting on the table and then turn your forearm again so the palm of your hand is against the table. Repeat 5 to 10 times.
Practice screwing and unscrewing a screw with a screwdriver, while holding your upper arm close to your body. Repeat 5 to 10 times.
Hold a dumb-bell in your hand (or a can from your kitchen cupboard) and then bend and straighten the elbow joint. Repeat 5 to 10 times. You can gradually increase the weight to build strength.
Stand up and do press ups against a wall. Ensure that you bend your elbow to the maximum and fully straighten your arms. Repeat 5 to 10 times.
Hold a barbell in your hands (or a mop handle or broom handle), bend and straighten your elbow joint. Repeat 5 to 10 times.
Static Stretching Exercises
Flex one elbow joint to 90 degrees, then with your other hand resist your bent arm trying to touch your shoulder for 4 - 7 seconds and relax for 2 seconds.
Straighten your arm backwards and take hold of a banister or something similar with your outstretched hand and stretch for 6-8 seconds by bending your knees.