Try these simple elbow exercises today
What's the story
Elbow joint mobility is crucial for performing daily tasks with ease and comfort. Regular exercise can help maintain flexibility, reduce stiffness, and improve overall joint health. This article explores five unique exercises designed to enhance elbow mobility. These exercises are simple to perform and can be incorporated into your daily routine without the need for special equipment or an extensive time commitment.
Stretch 1
Wrist flexor stretch
The wrist flexor stretch focuses on the forearm muscles that attach to the elbow. For this exercise, stretch one arm straight out in front of you with your palm facing upward. With your other hand, gently pull back on the fingers of the stretched arm until you feel a stretch in your forearm. Hold this position for fifteen-thirty seconds before switching sides.
Exercise 2
Tricep dips using a chair
Tricep dips work wonders to build the muscles surrounding the elbow joint. Sit on a sturdy chair with your hands beside your hips, fingers pointing forward. Slide off the chair while keeping your hands firmly on it, then lower yourself by bending at the elbows till they form a ninety-degree angle. Push back up to starting position and repeat ten times.
Exercise 3
Bicep curls without weights
You can also do bicep curls without weights using resistance bands or just mimic the motion with clenched fists. Stand upright with arms at your sides, palms facing forward. Slowly bend at the elbows to bring fists toward shoulders while keeping the upper arms stationary. Lower back down and repeat 12 times.
Movement 4
Elbow circles for flexibility
Elbow circles are great for improving flexibility by using the joint's full range of motion. Stand or sit with your arms out at shoulder height, elbows slightly bent. Rotate your elbows in small circles to the right 10 times, then switch to counterclockwise for another 10. This exercise improves flexibility and circulation within the elbow joint, making it a great addition to your routine to keep your joints healthy.
Rotation 5
Forearm rotations for joint health
Forearm rotations can also improve your joint health by engaging pronation and supination movements. Start seated or standing with your hands together, fingertips touching lightly. Rotate your wrists outward until your palms are facing up and then inward, completing a single cycle. Do eight repetitions per set, three times a week for best results.