ELBOW EXERCISES |
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ELBOW EXERCISES
EXERCISE 1
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Begin as soon as pain has decreased enough to permit light exercise.
Position: Hold a dumbbell or weighted bag at your side so that your thumb points straight forward (see Figure 20).
Weight Used: Begin with 2.5 to 5 pounds. Increase when strength allows.
Action: Bend elbow slowly to 90 degrees AND NO FARTHER (see
Figure 21). Allow no upper-arm movement. Hold for 2 to 3 seconds.
Lower slowly to original position. Hold for 2 to 3 seconds.
Repetitions: Up to 15 times, 3 or 4 times a day.
EXERCISE 2
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Begin when 15 repetitions of Exercise 1 can be performed in perfect form with no pain.
Position: As in Exercise 1, hold a dumbbell or weighted bag at your side so that your thumb points straight forward.
Weight Used: Increase weekly as comfort allows. Stop at any weight that causes pain.
Action: Same as in Exercise 1.
Repetitions: Attempt to do 12 repetitions, 3 or 4 times a day.
Increase weekly up to 20 repetitions as comfort allows. Stop at any number of repetitions or frequency of exercise that causes pain. Then add weight and attempt to do 12. Again increase number as comfort allows. Add more weight and return to 12 as before. Stop at any number or weight that causes pain.
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