Midtown Manhattan 36 W 44th St Ste 914 New York, NY 10036

Elbow Exercises

Wrist flexor stretch

Wrist flexor stretch Exercise
  1. Straighten out your arm in front of you with your palm facing up.
  2. Turn your wrist down with your fingers pointing down towards the floor.
  3. Grasp the mid palm of the affected hand with the palm side of your unaffected hand.
  4. Then using your unaffected hand, gently pull your outstretched hand further down towards the floor until you feel a gentle stretch in your forearm.
  5. Hold for a few seconds.
  6. Relax and repeat 2 to 4 times.

Wrist extensor stretch

Wrist extensor stretch Exercise
  1. Straighten out your arm in front of you with your palm facing down.
  2. Bend your wrist with your fingers pointing down towards the floor.
  3. Grasp the back of the affected hand with the palm side of your unaffected hand.
  4. Then using your unaffected hand, gently pull your outstretched hand farther down towards the floor until you feel a gentle stretch in your forearm.
  5. Hold for a few seconds.
  6. Relax and repeat 2 to 4 times.

Ball or sock squeeze

Ball or sock squeeze Exercise
  1. Grab a tennis ball (or a rolled-up sock) in your hand.
  2. Clench your hand into a fist wrapping the ball (or sock).
  3. Squeeze the ball (or sock).
  4. Hold for a count of 6 seconds, then relax.
  5. Aim for at least 8 to 12 reps.
  6. Switch hands and repeat steps 1 through 4 with your other hand, doing at least 8 to 12 reps.

Wrist deviation

Wrist deviation Exercise
  1. Sit and rest your forearm on a table such that one side of your forearm is in contact with the table’s top.
  2. Hang your hand and affected wrist over the table’s edge.
  3. Then swing your hand up and down.
  4. Repeat 8 to 12 times.
  5. Switch sides and repeat the same on the other hand.
  6. Aim for at least 2 sets of 8 to 12 reps.

Wrist curls

Wrist curls Exercise
  1. Sit upright on a bench or a chair with armrests to the side of your table.
  2. Keep your legs shoulder-width apart and your feet flat on the ground.
  3. Rest your forearm on the table.
  4. Grab a dumbbell weighing 0.5 to 1 kilogram in your hand.
  5. Hang your hand and affected wrist over the table’s edge so the back of your hand faces the floor.
  6. Take a deep breath and as you breathe out, gently raise the weight up towards you bending the wrist.
  7. Then, breathe in and slowly lower the weight down as far down as possible over the table’s edge while keeping your forearm on the table and your palm facing up.
  8. Return to the starting position.
  9. Aim for 8 to 12 reps at least twice daily.
  10. Switch arms and repeat the entire steps with your palm facing up.
  11. Finally, repeat the same steps with your hand facing toward the floor. Switch arms.

Biceps curls

Biceps curls Exercise
  1. Begin sitting in a chair leaning forward with your legs separated and your left hand resting on your left thigh.
  2. Keep your abdominals engaged.
  3. Position your right elbow on your right knee and hold a dumbbell in your right hand with your palm up. Make sure not to lock out your elbow completely. Instead, just use your thigh to support it.
  4. Squeeze your bicep.
  5. Slowly lift the dumbbell up towards your chest and exhale while lifting. As you lift and rotate the dumbbell, keep your body neutral, ensuing that you are only moving your forearm.
  6. When you are at the peak of a curl, twist your wrist inward as far as you can, with your thumb moving up and your pinky finger moving towards your active shoulder. This motion adds to the pressure built in your bicep, helping you to develop a well-defined bicep muscle.
  7. Slowly curl the weight down to the starting position while contracting your triceps (the muscle on the outside of your upper arm).
  8. Do 8–10 curls, then rest.
  9. Switch arms and repeat the entire steps.

Elbow flexion stretch

Elbow flexion stretch Exercise
  1. First, sitting at a desk, place a rolled towel underneath your elbow that bothers you.
  2. Then, raise that arm and flex your elbow with your palm facing toward you.
  3. Gently press your elbow into a deep stretch by using the other (good) hand to push on the back of your affected forearm. This will give a good stretch in the back of your upper arm.
  4. Hold the stretch for at least 15 to 30 seconds.
  5. Return to the starting position.
  6. Relax and repeat 2 to 4 times.

Resisted wrist extension

Resisted wrist extension Exercise
  1. Grab an exercise band and sit in a chair with your legs somewhat spread out apart.
  2. Bend a little forward.
  3. Rest the forearm of the affected side on your lap, bending your elbow at 90° such that your hand and wrist come to rest on your knee.
  4. Lightly loop one end of the band around the palm of your affected hand, which must be facing down.
  5. Anchor the other end of the exercise band under your foot on the side of the affected arm.
  6. Gently pull the band up by turning your wrist up for a count of 2.
  7. Then slowly drop your wrist down to a count of 5.
  8. Aim for a minimum of 8 to 12 reps.

Pronation and supination stretch

Pronation and supination stretch Exercise
  1. Keeping your affected elbow at your side, bend that elbow a right angle.
  2. Make an empty closed fist or, to make it a bit more challenging, grasp a thin object like a pen or pencil and then make a fist around it.
  3. For the supinator stretch, rotate your palm up and pause for 5 seconds. Then, for the pronator stretch, gently rotate your palm down and pause for an additional 5 seconds. Be mindful of keeping your elbow by your side and bent at 90 degrees throughout the exercise.
  4. Aim for at least 2 sets of 10.

Hand flips

Hand flips Exercise
  1. Sit comfortably.
  2. With your forearm resting on your thigh, place your affected hand palm down on your thigh.
  3. Turn your hand over so the back of your hand now rests on your thigh with your palm facing up.
  4. Then, flip your hand again so your palm faces down.
  5. Keep alternating between palm up and palm down while aiming for at least 12 to 15 reps.

Forearm extensor stretch

Forearm extesnor stretch Exercise
  1. Raise your involved elbow and keep it at your side, bend it at about 90 degrees.
  2. Make a fist with your palm facing down.
  3. Bend your wrist and slowly extend your elbow to hang your arm down at your side.
  4. Twist your fist out letting your palm face out to the side until you feel a gentle stretch. Do not tense the muscles of your forearm.
  5. Hold for a count of 15 to 30 seconds.
  6. Return to the starting position
  7. Aim for at least 2 to 4 reps
  8. Switch sides, and repeat step 1 through 6.

Triceps stretch

Triceps stretch Exercise
  1. Sit or stand nice and tall.
  2. Pull your shoulder blades down and back.
  3. Keeping your neck straight and relaxed, raise your left arm towards the ceiling, then bend it at your elbow to bring and rest your left palm on your upper back.
  4. Then, raise your right hand. Use it to grab your left elbow, and gently pull your left elbow further toward your center and down. .You will feel the stretch along your triceps (i.e., the back of your upper arm).
  5. Hold the stretch for 15 to 30 seconds.
  6. Switch elbows and repeat the entire steps.
  7. Aim for at least 2 sets of 4.

Biceps stretch


bicep stretch

  1. Stand with your affected arm close to a wall.
  2. Put the palm side of your hand on the wall at about your hip level.
  3. While keeping your hand on the wall, slowly bend your wrist until your fingers point down toward the floor.
  4. For added stretch, tilt your head to the side opposite to your affected arm positioned on the wall.
  5. Hold for a count of 15 to 30.
  6. Return to the starting position.
  7. Aim for at least 2 to 4 reps.

Resisted wrist flexion

Resisted Wrist Flexion Exercise
  1. Grab an exercise band and sit in a chair with your legs somewhat spread out apart.
  2. Bend a little forward.
  3. Rest the forearm of the affected side on your lap, bending your elbow at 90° such that your hand and wrist come to rest on your knee.
  4. Lightly loop one end of the band around the palm of your affected hand, which must be facing down.
  5. Anchor the other end of the exercise band under your foot on the side of the affected arm.
  6. Gently pull the band up by turning your wrist up for a count of 2.
  7. Then slowly drop your wrist down to a count of 5.
  8. Aim for a minimum of 8 to 12 reps.

Resisted forearm pronation

Resisted forearm pronation Exercise
  1. Grab an exercise band and sit in a chair with your legs somewhat spread apart.
  2. Lean a bit forward.
  3. Rest the forearm of the affected side on your lap so that your affected hand and wrist come to rest in front of your knee.
  4. Hold one end of a resistance band in the affected hand. Your palm must be facing up with the band loosely encircling your palm.
  5. Anchor the other end of the band beneath your foot on the same side of your body as the affected arm.
  6. Keeping your wrist straight, slowly rotate your wrist in towards your thigh for a count of 2 so your palm faces down now. Then rotate your wrist back up to the starting position for a count of 5.
  7. Aim for 4 sets of 10.

Resisted supination

Resisted supination Exercise
  1. Grab an exercise band and sit in a chair with your legs somewhat spread apart.
  2. Lean a bit forward.
  3. Rest the forearm of the affected side on your lap so that your affected hand and wrist come to rest in front of your knee.
  4. Hold one end of a resistance band in the affected hand. Your palm must be facing down with the band loosely encircling your palm.
  5. Loop the other end of the band under your foot on the same side of your body as the affected arm.
  6. Keeping your wrist straight, slowly rotate your wrist out away from your thigh for a count of 2 so your palm faces up now. Then rotate your wrist back down to the starting position for a count of 5.
  7. Aim for 4 sets of 10.

Triceps extension

Triceps extension Exercise
  1. Grab a resistance band and tie it in the center to create a loop or a knot.
  2. Put the band inside the doorway and shut the door on the knot, or simply attach the band’s loop to a secure object sited at a height above your head. In this way, you will now have two free ends of the band.
  3. Stand facing the place where you have secured the band. Be sure to be far enough from that place, to generate tension in the band. Keep your core squeezed, back straight, and chest tall and lifted.
  4. Keeping your elbows tucked in by your side, pull the two ends of the band down so your arms are stretched out by the side of your body.
  5. Hold for a count of 2.
  6. Slowly return to the starting position moving your arms and the band back up as you count to 5.
  7. Do at least 2 sets of 4.

Pulldown

Lat Pulldown Exercise
  1. Grab a resistance band and tie it in the center to create a loop or a knot.
  2. Put the band inside the doorway and shut the door on the knot, or simply attach the band’s loop to a secure object sited at a height above your head. In this way, you will now have two free ends of the band.
  3. Stand facing the place where you have secured the band. Be sure to be far enough from that place, to generate tension in the band. Keep your core squeezed, back straight, and chest tall and lifted.
  4. Keeping your elbows straight with arms stretched out wider than your shoulders and hands above head level, grasp on to the loose ends of the band with each hand.
  5. Bend your elbows bicep pull the resistance band with your hands back towards your chest level. The pull must come from your elbows rather than your arms to engage your lat muscles instead of your biceps (upper arm muscles).
  6. Your shoulder blades will squeeze together. Hold this position for a count of 5 seconds.
  7. Then, return to the starting position moving your arms and the band back up.
  8. Rest and repeat the entire steps until at least you are done with 8 to 12 reps in a set.

Resisted elbow flexion at shoulder level

Resisted Elbow Flextion at Shoulder Level Exercise
  1. Grab a resistance band and tie its ends together to create a loop or a knot.
  2. Put the band inside the doorway and shut the door on the knot or simply attach the band’s loop to a secure object situated at the level of your shoulder. Or you may also have someone grasp one end of the loop to create resistance.
  3. Stand facing the place where you’ve secured the band. Be sure to be far enough from that place, to generate tension in the band.
  4. Start with grasping on to the two loose ends of the band with each hand while your arms are stretched straight out.
  5. Bend your elbows at right angles, and gently pull the resistance band with your hands back towards your forehead for a count of 2.
  6. Then, return to the starting position moving your arms and the band back as you count to 5.
  7. Rest and repeat the entire steps until at least you are done with 8 to 12 reps in a set.
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