Many types of elbow injuries call for rehabilitation, and each type of injury often requires a specific program. An elbow injury can be classified as triceps tendinitis, tennis elbow, golfer's elbow, Panner's disease, nursemaid's elbow, Little League elbow or Olecranon bursitis, to name a few. Although the specific area effected might be different in each case, stretching exercises and exercises that strengthen the forearm and wrists will likely help the problem. These exercises should not increase pain.
Combined Flexion/Extension
The combined flexion/extension exercise strengthens your forearms for both bending your wrist upward and downward. You will need a strong, short stick, a string and a small weight such as a weighted plate or small dumbbell. Tie the weight to one end of the string and tie the other end of the string to the stick. The string needs to be strong enough that it won't break under the weight. To perform this exercise, stand up and hold your arm straight in front of you. Hold the stick in both hands with your palms up and your wrists straight. Then, twist your wrists to wrap the string around the stick and lift the weight up from the floor. This works your wrist flexors. To work your wrist extensors, perform the exercise the same way but turn your palms downward.
Forearm Pronation/Supination
The forearm pronation/supination exercise works the muscles that rotate your forearms from the elbow. You will need a weighted object with one end heavier than the other end. A hammer or half dumbbell will work. To perform this exercise, sit on a chair or bench and rest your left arm on top of your left thigh with your arm straight. Hold the lighter side of the object in your left hand. The farther down the handle of the object you hold it, the more difficult this exercise is to do. Begin with your palm facing inward and the object pointing straight up at the ceiling. Then, rotate your arm to the right until your palm faces the floor. Next, rotate your arm to the left all the way until your palm faces the ceiling. Do the desired number of repetitions. Repeat with your right arm.
Forearm Flexor Stretch with Supination
The forearm flexor stretch with supination is a stretching exercise that stretches the muscles of your forearm. This stretch can be done with your arm bent or straight. To do the bent-arm version of the stretch, hold your right arm at your side with your right elbow bent 90 degrees. Point your fingers toward the floor with your wrist bent backward. Grab the fingers of your right hand with your left arm and pull the fingers slowly toward your forearm. This variation will put less stress on your muscles. Holding your arm straight and pulling your fingers back provides a more intense stretch. Repeat with the left arm.
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