Keeping Your Forearms and Elbows Healthy

wristoffice

 

The elbows and forearms are other common areas that can get injured or feel sore. Have you ever heard of tennis elbow or golf elbow? These do not only affect those who play tennis or golf.

 

 

Any repetitive movement such as typing, yard work (especially digging, tilling, or cutting bushes), decorating cakes, or painting can lead to discomfort in these areas. Proper strengthening and stretching can make a huge difference in keep your forearms and elbows healthy.

 

Ball or Sock Squeeze

 

  • Start by getting a semi-soft ball or a rolled up sock.
  • Place in the palm of your hand and squeeze.
  • Hold the squeeze for 6 seconds and then relax for 10 seconds before you begin again.
  • Do this 8 to 10 times (you may want to start by doing this just a few times) and then switch to the other hand.

 

Isometric Elbow Push

 

  • Stand with elbow bent at 90 degrees and fist pressing against the wall.
  • Push your fist against the wall until you feel the pressure in your elbow and hold for 10 seconds.
  • Repeat this 10 times and switch arms.

 

Internal Elbow Rotation

 

  • Using an exercise band (or cable pulley machine), start by putting one end of the band around a doorknob or stable post. (If you don’t have a band or cable pulley, start with right arm down at your side and your elbow bent with your hand out like you would to shake somebody’s hand. Next, place your left hand on your right wrist – your left hand will be used to resist the movement as outlined on the last bullet point).
  • Stand with the door or post to the side of the right side of your body.
  • Move away from the door until you have created resistance in the band between you and the door.
  • Hold on to the exercise band or cable pulley and bend your elbow to create a 90-degree angle.
  • Now move your fist toward your stomach without losing the 90-degree angle of your elbow. Return your hand to the starting position and perform the movement again 8 to 10 times on each side. Perform 2 to 3 sets on each side.

 

External Elbow Rotation

 

  • Start in the same position as with internal elbow rotation.
  • Move a little farther away from the door so you gain more resistance in the band.
  • Start with your elbow in a 90-degree angle and your upper arm next to the side of your body.
  • Your lower arm will start against your stomach and slowly rotate your first away from your stomach towards the door or post.
  • Be careful not lose the 90-degree angle in your elbow.
  • Return your hand to the starting position and perform 8 to 10 reps on each side and 2 to 3 sets on each side.

 

Wrist flexor stretch

 

  • Begin by extending your arm out in front of you with your palm facing up.
  • With your other hand grab the fingers of your extended hand and slowly pull them down and back.
  • Hold this position for 20 to 3 seconds and switch arms.
  • Perform the stretch to do three times on each arm.

 

Wrist Extensor Stretch

 

  • Begin by extending your right arm out in front of you with your palm facing down.
  • Place the palm of your left hand on the back of you right hand. Push your right hand down in toward your body.
  • Hold this position for 20 to 30 seconds and switch arms.
  • Perform the stretch to do three times on each arm.

 

Prayer Stretch

 

  • Start with both of your palms together and your fingertips touching the bottom of your chin.
  • Slowly lower your hands while keeping your hands close to your body.
  • Continue to drop your hands until you feel a mild stretch. Hold this position for 20 to 30 seconds.
  • Repeat this 3 to 4 times.

 

Elbow Pronation/Supination Stretch

 

  • Start with your elbow at your side bent 90 degrees.
  • Turn your palm up and down as far as you can go with out pain.
  • Make sure you get a good stretch and hold position for 10 seconds.
  • Continue for 4 sets.