Some exercises to help strengthen your elbow and wrist after injury
Stand or sit. Hold and exercise band with your hands at chest level. Pull the exercise band down with one hand, straightening your elbow. Repeat . . . . . times for . . . . . . . sets. Band colour: . . . . . . . . .
Begin with one end of your band stabilised under your foot. Grasp the band with your elbow by your side and tension on the band. Lift the band upwards, keeping your elbow by your side. Hold and slowly return to starting position. Repeat . . . . . times for . . . . . . . sets. Band colour: . . . . . . . . .
Sit. Support your forearm on your thigh. Place an exercise band under your feet and hold the band with your palm up. Bend your wrist up and then return to starting position. Repeat . . . . . times for . . . . . . . sets. Band colour: . . . . . . . . .
Sit. Support your forearm on your thigh. Place an exercise band under your feet and hold the band with your palm down. Bend your wrist up and then return to starting position. Repeat . . . . . times. Band colour: . . . . . . . . .
Place your forearms and fists on a table. Hold a rubber exercise band in both hands. Rotate both hands outwards with thumb leading, keeping little fingers and forearm on the table. Repeat . . . . . times for . . . . . . . sets. Band colour: . . . . . . . . .
Stand facing a wall with your arms straight and hands on the wall. Do push-ups against the wall, keeping your body in a straight line. Repeat . . . . . times for . . . . . . . sets.
Non-urgent advice: Further exercises
Enter details of any further exercises.
Please be aware that this handout is to be used as a guide. If you find these exercises painful please seek advice from your physiotherapist or GP.
Please call the physiotherapy department on 01223 216633 to leave a message for your physiotherapist, or to enquire about appointments.
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