Elbow Stretching
The elbow stretching program is used to keep the elbow loose after an injury or a surgery. It usually starts immediately after surgery or shortly after an injury.
Each stretch should be held for 30 seconds. In each stretching session the 4 stretches should be done 5 times. And the person should do 5 sessions per day. This is the minimum. People who do the stretches more do better.
The key to these stretches is to relax. Many people find it helpful to do these stretches in a dark and quiet place. Some people will listen to their favorite music or even light candles. It is important not to rush the stretches.
Flexion
The wrist (not the hand) is held. The elbow is gently bent and the arm is pulled toward the body. The wrist is pulled and the elbow is bent as much as tolerated. The elbow is held at this maximally flexed position for 30 seconds.
This video describes how to stretch the elbow in flexion. Each stretch should be held for 30 seconds. Each stretch should be done 5 times in a row, to form 1 set. Each set of stretching should be done at least 5 times a day.
Extension
This stretch is done in the sitting position. The palm is faced downward to the ground. The fingers are faced inward toward the body. The person sits on their fingers and hand. The upper arm (above the elbow) is gently pulled toward the body to extend and straighten the elbow as much as possible. This position is held for 30 seconds.
This video describes how to stretch the elbow in extension. Each stretch should be held for 30 seconds. Each stretch should be done 5 times in a row, to form 1 set. Each set of stretching should be done at least 5 times a day.
Supination
The palm is turned upward, as if a tray is being held. The elbow is tucked into and against the side of the body. The wrist (not the hand) is held gently twisted, so that the arm/hand is turned outward away from the body. This position is held for 30 seconds.
This video describes how to stretch the elbow in supination. Each stretch should be held for 30 seconds. Each stretch should be done 5 times in a row, to form 1 set. Each set of stretching should be done at least 5 times a day.
Pronation
The palm is turned downward, as if the person is typing on a computer. The elbow is kept into and against the side of the body. The wrist (not the hand) is gently twisted, so that the arm/hand is turned inward toward from your body. This position is held for 30 seconds.
This video describes how to stretch the elbow in pronation. Each stretch should be held for 30 seconds. Each stretch should be done 5 times in a row, to form 1 set. Each set of stretching should be done at least 5 times a day.