How to Strengthen Elbow Ligaments

You can avoid interruption from your sport or other activities due to elbow pain or weakness when your elbow ligaments are strong. Your two elbow ligaments, the ulnar collateral ligament -- located on the inner side of your elbow joint -- and the radial collateral ligament -- located on the outer side of your elbow joint, prevent over-extension of your elbow. When you exercise the muscles connected to these ligaments, your elbow becomes stronger and less susceptible to injury and overuse.

Woman doing lateral raises with resistance bands in outdoor setting.
Credit: Starcevic/iStock/Getty Images

Step 1

Perform a static bicep stretch. Hold your elbow against your side with your arm bent in a 90-degree angle. Turn your palm upward. Take your other hand and push down on your upward-facing palm. Resist the push for five seconds. Repeat the exercise 10 times on each side.

Step 2

Complete a static tricep stretch. Press your elbow against your side with your arm bent at a 90-degree angle. Turn your palm inward and make a fist. Cross your other arm across your body and place that hand, palm up, under your fist. Push down with your fist against your palm. Resist the push with your open hand. Hold the tension for five seconds. Repeat 10 times on each side.

Step 3

Sit comfortably in front of a sturdy table, such as a dining table. Place your hands palm up under the table and press upward. Breathe normally as you continue to press on the table for six seconds. Rest and repeat six times.

Step 4

Work out with dumbbells. Use dumbbells to complete bicep curls and tricep presses. Choose a dumbbell weight that is comfortable for you. Beginners generally start with 3 to 5 pounds, working up to heavier weights as strength improves.

Step 5

Sit in a straight-backed chair with arms. With your feet flat on the floor, place your hands on the arms of the chair. Push yourself up. Hold for six seconds, then slowly return to the starting position. Rest briefly. Repeat the exercise 10 times.

Things You'll Need

  • Resistance bands

  • Dumbbells

Tips

Perform exercises in two sets of 10 repetitions each.

Warning

If performing elbow exercises for rehabilitation purposes, always consult your doctor prior to beginning an elbow strengthening program.

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