Your elbow is a hinge joint, which is made up of bones, tendons, ligaments and cartilage, and fluid sacs. Injury to any of these structures may produce pain, swelling, decreased range of motion and strength. Physical therapy exercises are used to address these issues, allowing for a return to normal function
Elbow Extension Range of Motion
Elbow extension is the straightening of your elbow. Normal extension is neutral which is straight, although some hyperextension may be normal for you. Checking the range of the uninjured arm will give you a baseline for comparison. To increase extension, sit with your upper arm on a flat surface. Turn your palm toward you, and gently push with your opposite hand, against your forearm. A gentle, sustained pressure will allow for the best results. While holding onto a weight in a standing position, allow your arm to hang by your side. Try to remain relaxed, allowing for the elbow to stretch into extension.
Elbow Flexion Range of Motion
Elbow flexion is the bending of your elbow. While normal range of flexion is considered to be 140 degrees, comparing your motion to your opposite arm is typically the best determination of what is normal for you. Sitting with your upper arm on a flat surface, bend your elbow as far as you can, keeping your palm facing you. Use your opposite hand to push against your forearm, bringing your hand as close to your shoulder as you can.
Pronation/Supination Range of Motion
Turning your hand into the palm upward position is supination, palm downward is pronation. To increase this range of motion, lie your forearm on a flat surface with your elbow bent at 90 degrees. Rotate your hand palm up as far as you are able. Using your other hand, gently push against your palm, increasing your range. Repeat this exercise with pronation.
Elbow Strengthening
Creating resistance through motion will allow you to increase your strength. Beginning with the weight of your arm, and increasing as you are able, do each of the following exercises. Begin with one or two sets of 10 repetitions, increasing to two sets of 25 repetitions, or three sets of 10.
Elbow extension: Lean forward and support yourself with the non-injured arm on the back of a chair. Raise your injured arm behind you so that your upper arm is parallel to the floor. Slowly extend your elbow until it is all the way straight.
Elbow flexion: Begin with your arm straight, palm facing you. Bend your elbow as far as you are able.
Elbow pronation/supination: Sitting with your forearm on a flat surface and your elbow bent at 90 degrees, slowly rotate your palm back and forth, through the entire upward to downward motion. To increase weight for this exercise, hold the end of a weighted object, such as a dumbbell.
