Elbow Exercises

Supported Pronation/Supination

In sitting with the elbow bent and forearm supported, hold a weighted object such as a hammer or rolling pin in your hand.  The closer to the middle of the object you hold the easier the exercise will be.

Slowly turn your palm towards the floor and then back towards the ceiling, repeat.

To progress hold the object further towards the end.

Pronation/Supination

In sitting with the elbow bent and forearm supported, hold a weighted object such as a hammer or rolling pin in your hand.  The closer to the middle of the object you hold the easier the exercise will be.

Slowly turn your palm towards the floor and then back towards the ceiling, repeat.

To progress hold the object further towards the end and work towards straightening the arm at the elbow.

Weighted Elbow Extension

Holding a small weight in your hand, bend your elbow and face your palm away from your body with the wrist bent backwards (extended).  Slowly straighten the arm at the elbow, bending the wrist forwards at the same time.
Rotate the palm up towards the ceiling to bend the elbow and return.
Repeat.  This should be a slow and controlled movement.  This exercise can be progressed by increasing the weight in the hand.

Wrist Extension with Finger Extension

Place your hand flat on a firm surface.  Keep the fingers completely straight and lift the hand from your knuckles.  Hold this position and slowly lift the hand towards the ceiling from your wrist, hold this position for a couple of seconds and return to the starting position.

Eccentric Wrist Extension

Place your forearm on the edge of a table.  Take the wrist back into an extended position and place a small weight into the hand.  Holding on to the weight, lower the wrist into a flexed position.  At the end of the movement remove the weight to return to the strating position and repeat.


 

Wrist Extension with Weight

Add a weight to the exercise for the lower and the lift.
 

Elbow Resistance with Resistance Band

Place a band around your foot and hold the other end in your hand.
Keeping the wrist in an extended position, slowly straighten the arm at the elbow and then return to the strating position