With your arm at your side holding an elastic band, draw up your hand by bending at the elbow.
For your biceps, have your palm facing up.
For your brachialis, have your palm facing down.
For your brachioradialis, have your fist sideways as if holding a mug.
Complete 10 repetitions of each exercise holding for 3 seconds each time. Do this 3 times per day.
Start with your elbow bent and holding an elastic band as shown. Pull the elastic band downward as you extend your elbow. Keep your elbow by your side the entire time. Repeat 10 times holding for 3 seconds at a time. Complete 3 times per day.
Keeping your arm straight, place your palm flat on the wall. Maintain your palm flat against the wall and slowly slide your hand down until you feel a gentle stretch. (Helps with “Golfer’s Elbow”)
To stretch the outside of your elbow, you will place the back of your hand on the wall. Keeping your arm straight and your palm fully against the wall, you will slowly move the back of your hand up the wall until you feel a gentle stretch. (Helps with “Tennis Elbow”)
Stretch for 15-30 seconds and complete 3 times per day.
Stand beside a table or counter top that is at elbow height.
Extension: press your palm down against the countertop and hold for 5 seconds.
Flexion: with your palm facing upward, press up against the underside of the table or countertop and hold for 5 seconds.
Complete 10 repetitions holding for 5 seconds at a time. Complete this 3 times a day.
Hold a light ball with both hands. Start with your arms at your side with the elbows bent at 90°. Slowly rotate the ball one way and then the other Keep alternating slowly for 10 repetitions. Complete this 3 times per day.