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  • Elbow Exercises From 6 Weeks

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    Pinkdsam
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    The document provides exercises for patients recovering from elbow injuries to help regain flexibility and strength. It recommends stretching exercises 3 times per day and strengthening exercises 3 times per week. Descriptions of specific exercises are given, such as bending and twisting the wrist with weight in hand. Patients are advised to do 10 repetitions for each exercise in sets and increase weight as the exercises become easier. Mild pain during exercises is normal but strong pain means to stop and consult a medical professional.

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    Practical and easy exercises to do at home and enhance your elbow mobility

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    The document provides exercises for patients recovering from elbow injuries to help regain flexibility and strength. It recommends stretching exercises 3 times per day and strengthening exercises 3 times per week. Descriptions of specific exercises are given, such as bending and twisting the wrist with weight in hand. Patients are advised to do 10 repetitions for each exercise in sets and increase weight as the exercises become easier. Mild pain during exercises is normal but strong pain means to stop and consult a medical professional.

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    © All Rights Reserved
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    Download as pdf or txt
    23 views2 pages

    Elbow Exercises From 6 Weeks

    Uploaded by

    Pinkdsam
    The document provides exercises for patients recovering from elbow injuries to help regain flexibility and strength. It recommends stretching exercises 3 times per day and strengthening exercises 3 times per week. Descriptions of specific exercises are given, such as bending and twisting the wrist with weight in hand. Patients are advised to do 10 repetitions for each exercise in sets and increase weight as the exercises become easier. Mild pain during exercises is normal but strong pain means to stop and consult a medical professional.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 2

    Elbow Exercises

    From 6 weeks after removal of a cast/sling


    It has been six weeks or over since your elbow was hurt. Your orthopaedic doctor is now happy for you to
    start exercise and movement. To get back to what you want to do, you may need to work on stretching and
    strengthening the elbow. We have outlined some exercises that may be helpful in doing this.

    Exercises

    Try to do stretching exercises three times a day. The strengthening exercises need to be done a minimum of
    three times a week, but every day is often best.
    You will feel some stretching or pressure in the elbow and even some mild pain during the exercise, but these
    should ease off with stopping the movement. If you are feeling strong pain stop the exercises and check with
    your physiotherapist or surgeon.

    With a weight in your hand, bend your elbow and keep it to your side
    (like in the picture shown). Now try to turn the wrist so the hand faces
    up to the ceiling. Then, reverse the movement, twisting the wrist so the
    palm faces the floor.
    Repeat this 10 times. Start with one set and try to build up to three sets
    as you feel comfortable to do so.
    If you find this easy, increase the weight.

    With a weight in your hand, bend your elbow and bring your hand up to
    attempt to touch your shoulder (as pictured). Then lower the weight,
    straightening the elbow as far as you can.
    Repeat this 10 times. Start with one set and try to build up to three sets
    as you feel comfortable to do so.
    If you find this easy, increase the weight.
    With a small weight in your hand raise your arm so that it is next to your
    head. Now bend your elbow to slowly lower the weight down as far as
    you can comfortably (as pictured). Then try and straighten the elbow.
    Repeat this 10 times. Start with one set and try to build up to three sets
    as you feel comfortable to do so.
    If you find this easy, increase the weight.

    Sitting, place your hands on the arms of the chair. Now use your arms to
    lift you up out of the seat (as pictured). Then slowly lower yourself
    down.
    Repeat this 10 times. Start with one set and try to build up to three sets
    as you feel comfortable to do so.
    If you find this too easy do it with your feet up off the ground.

    Stand next to the kitchen bench and place the hands on the bench (as
    pictured). Slowly lower your body towards the bench to do a push up.
    Go as far as is comfortable.
    Repeat until you are tired in the muscles of the arm and hand - usually
    around 10 times. Start with one set, but you could build up to three sets.
    Having a small 30 - 60 second rest in between sets.
    If you are finding this too easy, you can try doing a push up on the floor
    (on your knees).

    For any questions contact Physiotherapy Departments on the following phone numbers:
    Gosford Wyong Woy Woy Long Jetty
    4320 3314 4394 8217 4344 8446 4336 7752

    This brochure contains general information for patients being treated at Central Coast Local Health District. It is not a substitute for more
    detailed information from the Orthopaedic and Physiotherapy Department (OPD). If any exercise causes more than mild discomfort, stop
    and seek advice from the OPD

    MAR21 / V2 CATALOGUE NO: CC11992M-E

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