3 Simple Exercises for Improving Elbow Range of Motion

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Do you ever feel pain in your elbow or have trouble moving it around? A lot of people 50 years or older might have problems with their elbows that make it hard to do everyday things, like putting away groceries or typing on the computer. But the good news is that you can do some easy exercises to help improve how well your elbow can move.

This article will explain the best exercises to help your elbow feel better and move more efficiently. These exercises can help lower pain and stiffness in your elbow and get you back to doing what you enjoy.

Conditions that May Require You to Perform Elbow Range of Motion Exercises

There are several other conditions that may require you to perform elbow range of motion exercises in addition to tennis elbow, golfer’s elbow, bursitis, arthritis, and elbow dislocation.

Elbow range of motion exercises can help improve mobility and relieve pain. Another condition that may require elbow range of motion exercises is a radial head fracture. This type of injury occurs when a bone near the elbow joint breaks.

Cubital tunnel syndrome is another condition that may benefit from elbow range of motion exercises. It’s a type of nerve compression that happens when the ulnar nerve is compressed or squeezed. This can cause pain, numbness, and weakness in the elbow, hand, and fingers. Elbow range of motion exercises can help relieve symptoms and prevent future injury.

It’s important to remember that before starting any elbow range of motion exercises, you should talk to your doctor or physical therapist. They can assess your condition and provide specific recommendations on the exercises that will work best for you. With their help, you can perform elbow range of motion exercises safely and effectively to improve the function of your elbow joint and reduce pain.

3 Simple Elbow Range-of-Motion Exercises You Can Try

1. Active-Assisted ROM

• Sit comfortably and place your affected arm on a flat surface.
• Use your other arm to help your affected arm bend (flexion) and straighten (extension).
• Slide the arm forward to aid with extension and pull back to aid with flexion.
• Do 3 sets of 10 repetitions.
• Try holding the stretch at either end for 2-5 seconds.

2. Elbow Flexion PROM

• Place a towel roll on a flat surface and position your affected arm with your elbow resting on the towel roll.
• Use your other hand to help bend the affected elbow, pulling it gently towards your body.
• Hold the stretch for 30-60 seconds.
• Repeat the exercise 3-4 times in one session, and aim to do this exercise three times a day.

3. Elbow Extension PROM

• Place a towel roll on a flat surface and position your affected arm with your elbow resting on the towel roll.
• Allow the affected elbow to straighten and have gravity assist with the stretch.
• Hold the stretch for 30-60 seconds. 
• Repeat the exercise 3-4 times in one session, and aim to do this exercise three times a day.
• BONUS: Add weight to help increase the stretch.

Conclusion

In conclusion, taking care of our elbows is essential for anyone who wants to live an active life. If you have pain or stiffness in your elbow, doing simple exercises can help you feel better and move more efficiently.

Remember to talk to a doctor or physical therapist before starting any exercises to ensure you’re doing the right ones for your condition.

The exercises we discussed are easy to do and can help you return to the activities you enjoy. So why not try them and see how they can help you feel better and move more quickly?