Straining an elbow or causing other injuries to it can be rather painful when it happens, but recovery and rehabilitation can be even more so. There are certain exercises that have to be done in order to make the elbow operational in as close to perfect of a way as possible, and they need to be done in a specific way. Here are four of the best rehabilitation exercises to consider for an elbow injury.
Static bicep exercises are one of the more basic strengthening techniques that can be done for elbow injuries. It causes contraction and does not usually cause any pain. To begin with, place the elbow at a 90-degree angle to the side of the body with the connected hand’s palm facing upward. Then, push up against the opposite hand in order to tighten the biceps. This motion can be held for five seconds before being released, and it can be repeated in ten reps without much pain. There should be a break between the set of reps, though.
Static triceps are done similarly to static biceps. This exercise is a beginning motion for people with elbow injuries who want to give the body a small workout without experiencing much pain. This exercise focuses on strengthening the triceps. This technique begins much the same way as static biceps by placing the elbow at a 90-degree angle along the side of the body. Then, with the connecting hand facing inward, push down against the other hand to tighten the muscles located at the back of the arm. Once more, this can be held for five seconds and repeated in ten reps per set with a break between sets.
Resistance Band Supination
There are more intermediate exercises that can be used for strengthening, too. They should not be performed on consecutive days as they can exhaust the body instead of allowing muscles to recover properly. Resistance Band Supination works with resistance around the hand with the palm facing downward. The elbow is, once more, located at a 90-degree angle next to the body, and the opposite end of the resistance band is anchored to another point and not to the body, such as a door knob. The hand attached to the resistance band can then rotate as far as it can go into an upward facing position without causing pain.
Resistance Band Pronation
Resistance Band Pronation works in the same way as Supination, except the resistance band goes in the opposite direction away from the wrist. Supination goes to the inside of the wrist, but pronation goes to the outside of the wrist.
When it comes to elbow exercises for injuries, these four exercise options are some of the best. They are simple, and for the most part, relatively painless.