Elbow range of motion: Gently bring your palm up
toward your shoulder and bend your elbow as far as you
can. Then straighten your elbow as far as you can
10 times. Do 3 sets of 10.
Pronation and supination of the forearm: With your elbow
bent 90°, turn your palm upward and hold for 5 seconds.
Slowly turn your palm downward and hold for 5 seconds.
Make sure you keep your elbow at your side and bent 90°
throughout this exercise. Do 3 sets of 10.
Biceps curls: Stand and hold some kind of weight (soup
can or hammer) in your hand. Bend your elbow and bring
your hand (palm up) toward your shoulder. Hold 5 seconds.
Slowly return to your starting position and straighten
your elbow. Do 3 sets of 10.
Forearm pronation and supination strengthening: Hold a soup
can or hammer handle in your hand and bend your elbow
90°. Slowly rotate your hand with your palm upward and then
palm down. Do 3 sets of 10.
Biceps stretch: Stand facing a wall (about 6 inches away
from the wall). Raise your arm out to your side and place
the thumb side of your hand against the wall (palm down).
Keep your elbow straight. Rotate your body in the opposite
direction of the raised arm until you feel a stretch in
your biceps. Hold 15 seconds, repeat 3 times.
Single arm shoulder flexion: Stand with your injured arm
hanging down at your side. Keeping your elbow straight,
bring your arm forward and up toward the ceiling. Hold
this position for 5 seconds. Do 3 sets of 10. As this
exercise becomes easier, add a weight.
