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ELBOW ISOMETRIC STRENGTH EXERCISES
1. ELBOW FLEXION
Bend the Elbow to 90 degrees and resist the elbow from moving with the opposite forearm.
2. ELBOW EXTENSION
Bend the Elbow to 90 degrees and resist the elbow from straitening by placing the other arm underneath the forearm.
3. PRONATION WITH WEIGHT
Start with the forearm resting on a hard surface while holding a dumbell strait up. Then turn the palm over so the dumbell now points to the side. Repeat the exercise.
4. TUBE PRONATION
Start holding the tube as if you were holding a cup of water, then move the hand into a position where you would pour the water out with the palm facing the ground.
5. TUBE SUPINATION
Start holding the tube as if you were holding a glass of water, then move the hand into a position as if you were to throw the water away, so the palm is facing the ceiling.
NERVE GLIDING EXERCISES
6. LOOK AT HANDS: Hold the arms out to the side. Laterally bend the head in one direction. Turn the palm you are looking upwards towards the ceiling.
7. WALL STRETCH (MEDIAN NERVE)
1. Stand next to a wall with the elbow bent and palm flat against the wall with the fingers pointed backwards. Also have the head tilted away from the wall.
2. Then straiten the elbow and tilt the head towards the wall.
8. GLASSES (ULNAR NERVE): Make the "O.K" sign with the thumb and finger. Then place the O around the eye with the rest of the fingers along the cheek. To make the stretch more difficult, attempt to bring the elbow backwards.
9: RADIAL NERVE STRETCH:
1. Start by looking at the hand with the palm up
2. Then place the hand behind the body with the palm facing the ceiling
3. Then look backwards over the shoulder at the palm and attempt to touch the back of the hand to the floor.
