Exercises for the Elbows
These exercises are excellent for persons who have problems with or pain in their elbows.
Elbow bend
Raise one arm to one side and straighten up. Raise your arm slowly until it reaches your shoulder. Maintain this position for 15 to 30 seconds. Rep the process ten times more. This workout can also be done with a light weight.
Wrist flex
Gently bend your wrist while keeping your arm straight in front of you and palm facing down. With the opposing hand, press the extending hand back towards your body for 15-30 seconds. Straightening the wrist is necessary. With the other hand, gently bend the stretched hand backwards and draw the fingers back. Maintain this position for 15 to 30 seconds. Rep three times with each wrist.
Wrist turn
With your elbow bent at a straight angle, extend your hand, palm up. Rotate your wrist slowly so your palm is facing down. Hold for five seconds before gently releasing. Make 30 repetitions in total, pausing after every ten.
Wrist turn with weight
Rep with a light weight, such as a tin of beans, for the last exercise.
Palm lift
Place your palm on the table and raise your fingers. Place your other hand over the knuckles at a 90-degree angle and push down while the bottom hand tries to lift up. You should be able to contract the muscles in your forearms. Swap hands and repeat the process. This is a fantastic tennis elbow workout to start with.
Wrist lift (palm down)
With your elbow, make a straight angle. In your palm, place a light weight (for example, a tin of beans). Bend your wrist gently towards you, then release it slowly. Twice a day, do three sets of 15 reps. This is a good tennis elbow workout that you should do for 8 to 12 weeks.
Wrist lift (palm up)
With your elbow, make a straight angle. Hold a light weight, such as a tin of beans, with your hand pointing upwards. Bend your wrist slowly towards you. Hold for five seconds before gently releasing. Try to do this 30 times in a row, pausing every ten.