Have you ever felt the frustration of a stiff elbow after surgery? Recovering from elbow surgery can be challenging, especially when you’re dealing with limited mobility and discomfort.
The key to a smoother recovery lies in performing the right elbow mobility exercises. These exercises help restore movement and strength, making daily activities easier and reducing elbow pain By incorporating targeted movements into your routine, you’ll be on your way to regaining full function.
Let’s take a look at five effective exercises that can aid your recovery from surgery and get you back to feeling your best.
1. Elbow Flexion and Extension
Start with elbow flexion and extension. This exercise helps you regain movement in your elbow.
Sit in a chair with your back straight; place your affected arm on a table. Slowly bend your elbow, bringing your hand towards your shoulder. Then, extend your arm back to the starting position.
Keep your movements smooth and controlled. Repeat this 10 times to enhance flexibility and strength. Regular practice will help in reducing stiffness and improving your range of motion.
2. Wrist Flexor Stretch
Next, try the wrist flexor stretch. This exercise helps reduce elbow pain and improve flexibility.
Hold your arm straight out in front of you, palm facing up. Use your other hand to gently pull back on your fingers, stretching the muscles in your forearm. Hold for 15-30 seconds, feeling the gentle stretch.
Repeat this stretch three times, ensuring a gradual increase in flexibility. This stretch is vital for loosening tight muscles that can restrict elbow movement.
3. Forearm Rotations
Forearm rotations are great for elbow recovery. Sit or stand with your arm at your side and your elbow bent at 90 degrees. Slowly rotate your forearm so your palm faces up, then rotate back so your palm faces down.
Perform this rotation 10 times in each direction. This exercise helps improve the rotational movement of your elbow, which is essential for daily activities. Regularly doing forearm rotations can significantly aid in reducing stiffness and enhancing mobility.
4. Towel Squeeze
The towel squeeze exercise strengthens the muscles around your elbow. Roll up a small towel and hold it in your hand. Squeeze the towel as hard as you can, then release.
Repeat this exercise 10 times. This exercise targets the muscles in your forearm and hand, promoting better grip strength and overall arm stability.
5. Tricep Stretch
Lastly, the tricep stretch is crucial for elbow mobility. Raise your arm above your head, bend your elbow, and reach your hand down your back. Use your other hand to gently push your elbow down, stretching the tricep muscle.
Hold this stretch for 15-30 seconds and repeat three times. This stretch helps to lengthen and relax the tricep muscle, improving overall flexibility and reducing tightness around the elbow joint. Regular stretching can make a significant difference in your recovery journey.
Five Helpful Elbow Mobility Exercises
These five elbow mobility exercises can help you recover from surgery and regain strength. Regular practice will ease your elbow pain and improve your range of motion.
For advanced diagnostics and treatment of shoulder, elbow, wrist, and hand injuries, request an appointment to meet with us at the Idaho Shoulder to Hand Center. Our expert team offers comprehensive care and surgical solutions for patients of all ages.
