Exercise is an important part of rehabilitation after a fracture. Exercise can help you regain strength, range of motion and flexibility in your joints and muscles. After suffering from an elbow or humerus fracture, it is a good idea to begin training your triceps muscles. Begin your rehab program slowly with range of motion and flexibility, easing into strengthening. Work with a physical therapist to maintain safety and effectiveness. Your therapist can determine, based on your feedback, how to progress with exercise.
Importance
When you heal from a fracture, the affected limb is completely immobilized for weeks. During this period it is common for muscles to atrophy and for connective tissues and joints to become rigid. Exercise can improve flexibility and range of motion while rebuilding muscle. For a full recovery, it is important you participate in exercise several times a day, following the instructions given by your doctor or physical therapist.
Range of Motion
Begin with elbow and triceps range of motion exercises. Do an elbow bend exercise by starting with your elbow bent up as far as possible. Slowly straighten your arm along your side as much as you can without pain, and repeat 10 to 20 times.
Flexibility
Stretching your triceps is another component of rehab after a fracture. Begin with the elbow extension stretch. In a seated position, prop your upper arm up onto a table so the back of your upper arm is fully supported but your forearm is not. With the uninjured-side hand, slowly and gently push down on the forearm of your injured arm until you feel a stretch in your triceps. Hold for 20 to 30 seconds in a pain-free range, then relax. As you progress, try doing the overhead triceps stretch. Lift your arm behind your back by bending your elbow up so your forearm is behind your head. With the uninjured-side hand, press on your elbow to increase the stretch. Hold for 20 to 30 seconds. This stretch should be pain free.
Strength
Begin your strengthening program with resistance band exercises. Bands make it possible to add as much or as little resistance as you like, and band exercises are easy to advance and to do at home. For the triceps, start with the triceps extension exercise. Tie your resistance band, from the middle, to something overhead. Grab the two ends with your hands, keeping your elbows bent and hands on either side of your chest. As you exhale, slowly bring your hands down to your legs by extending your elbows, hold for one second, then inhale and return to the starting position. Repeat 10 to 15 times.
Member Comments