3 Exercises to Improve Elbow Range of Motion

Hey, look at what I had for dinner last night …

These are remnants of Zucchini after creating Zucchini noodles, or zoodles. If you haven’t tried this out, you better give it a try.

Today, I will share a number of exercises that will help improve your elbow’s range of motion.

Enjoy!

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I wanted to show you three exercises to improve elbow movement.

CLICK HERE to watch the video.

I had Jenna demonstrate the exercises.

#1 – Full Range of Motion With Open Hand In and Out

Begin by bending one elbow and opening your hand with the palm facing toward your body. Work on the end ranges of motion in your elbow. Straighten your arm out, and then bring it back to the starting position. Change the position of your hand to face away from the body, and then repeat the movement.

Full Range of Motion With Open Hand In and Out Facing Toward the Body

Full Range of Motion With Open Hand In and Out Facing Away From the Body

Start with one set of 5 reps each way ― palm in and palm out. Progress up to 10 repetitions. Perform this exercise in a smooth, controlled movement with a good hold at the end. The intensity is light.


#2 – Full Range of Motion With Closed Hand In and Out

Begin by bending one elbow and close your fist toward your body. Work on the end ranges of motion in your elbow. Straighten your arm out, and then bring it back to the starting position. Change the position of your hand to be facing away from the body and repeat the movement.

Full Range of Motion with Closed Hand In and Out Facing Toward the Body

Full Range of Motion with Closed Hand In and Out Away from the Body

Start with one set of 5 reps with the fist toward and away from your body. Progress to 10 repetitions. Perform this exercise in a smooth, controlled movement with a good hold at the end position. The intensity is light working on the end ranges of motion.


#3 – Elbow Traction With Hand In and Out

Begin by grabbing the pull-up bar with an overhand grip. Relax, do the underhand grip and start to offload some of your body weight. If you need more elbow traction, pull up your body weight.

Elbow Traction With Hand In and Out

Elbow Traction With Hand In and Out Hand Positions

Start with one set of 2 to 5 reps. Perform this exercise by putting traction on the elbow. Start at 5 seconds, and then progress up to 15 seconds. The intensity is light. Remember to go through with the movement with both an overhand grip and underhand grip to improve the movement in the elbow.

Give these three exercises a go to help improve your elbow movement.

If you want to eliminate the nagging ache that comes with injuries like tennis elbow, golfer’s elbow and other forearm problems for good, then click here to check out the Fixing Elbow Pain System.

Take care!

Rick Kaselj, MS