Arm and Elbow Exercises
We have exercises for rehabilitation of specific injuries for example tennis elbow. We have also categorized them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice.
Varying the angle of the shoulder and also the rotation of the lower arm during Biceps Curls can change the emphasis onto different parts of the muscle.
Isometric biceps contractions (isometric elbow flexion) start to strengthen the biceps muscle and are really useful in the early stages of rehabilitation after an injury.
Pronator stretches work on increasing the flexibility of the pronator muscles in order to increase the range of supination available at the wrist / forearm.
This supinator stretch works to increase the amount of pronation (turning the palm down) by stretching tight supinator muscles which restrict this movement.
The assisted biceps stretch is used to increase elbow extension with the assistance of a therapist.
This exercise can be used to increase the rotation at the wrist, also known as supination. The patient uses overpressure from the other hand to increase the stretch.
This rehabilitation exercise is designed to strengthen the biceps muscle either in the mid stages of rehab or for those looking to increase muscle tone.
Static contraction of the triceps muscle at the back of the upper arm. Used in the early stages of rehabilitation.
A therapist or partner privides resistance while the athlete performs the bicep curl. This is a good early stage rehabilitation exercise
The partner resisted triceps exercise (elbow extension) involves a partner providing resistance as the athlete tries to straighten the elbow. This is great for the early stages of triceps strengthening.
Pronation and supination can be performed using a resistance band wrapped around some sort of short bar or pole as shown.
This exercise works the tricep muscle. The athlete starts with the elbow bent and pointing to the ceiling and straightens the arm in a controlled manner.
Supination and pronation are the movements of turning the palm of the hand over. Supination ends with the palm facing up and pronation ends with the palm facing down.
A tricep dip is a commonly performed exercise. Adding a swiss ball makes it more challenging for both the arms and the core muscles.
The tricep extension exercise shown here strengthens the Triceps Brachii muscle. It is sometimes also known as a skull crusher or jaw breaker!
The tricep kickback exercise can be performed with a resistance band as shown here, or with a dumbbell. It is a great mid-stage rehab exercise to isolate the triceps.
The tricep push down exercise can be performed with a band as shown here or on some resistance machines.