Physical therapist helping a patient with elbow arthritis perform daily exercises

What Exercises Can Help With Elbow Arthritis?

Living with the discomfort and difficulty of chronic joint inflammation can be incredibly hard to manage day-to-day. Fortunately, there are ways to make it easier — starting with exercises that stretch, strengthen, and mobilize your elbows. The best part is that you can do many of these exercises right in your home. So turn on your favorite television show or turn up some motivating tunes, and start showing your elbows some love!

This post will provide a comprehensive guide for activities that can help alleviate elbow arthritis symptoms and provide long-term relief from the aches and pains associated with this condition. Keep reading to learn more about the exercises that will help relieve elbow arthritis pain!

Benefits of Elbow Exercises on Arthritis Pain

Introducing exercises into your routine can bring a range of benefits to ease the discomfort associated with elbow arthritis. Not only can exercise improve your range of motion, but it can also help you regain muscle strength and flexibility. Resistance training, in particular, has been shown to be effective in reducing pain and improving the overall quality of life for those with elbow arthritis. So, if you’re looking for a way to manage your elbow arthritis, consider incorporating some exercises for elbow arthritis into your daily routine and feel the positive effects for yourself.

Wrist Turns

If you’re one of the many people who suffer from bad elbow pain, wrist turns might just be the new secret weapon in your pain-fighting arsenal. These simple exercises strengthen the muscles in your arms and wrists, helping improve flexibility and reduce pain.

To get started:

  1. Find a comfortable place to stand.
  2. Relax your arms at your side and bend your sore elbow so your forearm is parallel to the floor.
  3. Turn your forearm so that your palm is facing upwards.
  4. Hold this for 5 seconds, then relax your arm back at your side.
  5. Repeat this motion several times. As you get comfortable with this exercise, you may be able to hold a light weight or small object in your hand as you turn your arm.

Elbow Bends

If you’re dealing with elbow arthritis pain, you know just how debilitating it can be. That’s why mastering the elbow bend is a great technique. But how exactly do you do it? First, start with a gentle warm-up. Then, rotate your shoulders, roll your wrists, and flex your fingers to get your body ready.

Now, stand up and relax your arm at your side. Then, while keeping your elbow at your side, bend your elbow and raise your hand to your shoulder. Hold this position for 10 seconds. Then, return your hand to your side. Repeat this motion ten times.

Don’t push yourself too hard; the goal is to stretch and strengthen the joint, not aggravate it. Over time, you can increase the number of reps and the range of motion until you see improvement in your arthritis pain.

Wrist Lifts

With elbow arthritis, simple tasks like lifting a glass or turning a doorknob can become excruciating. But don’t lose hope! Wrist lifts are a simple and effective exercise for those with arthritis pain. This technique can strengthen your forearm and wrist muscles, providing much-needed relief.

Start by holding a light weight (such as a can of soup) in your hand with your palm facing down. Slowly raise your wrist up towards the ceiling, and hold your wrist here for a few seconds before lowering it back down. Repeat for 10-15 reps and switch hands. With consistency, wrist lifts can help reduce pain and improve your overall mobility.

Wrist Flex

If you’re struggling with elbow arthritis pain, wrist flexes could be the solution you need. Not only are they a simple exercise that can be performed just about anywhere, but they can also relieve the discomfort caused by arthritis.

To perform wrist flexes, start by sitting or standing with your arms extended in front of you. Next, bend your wrist down. Using your opposite hand, gently pull your fingers back towards your forearm. Hold this position for 10 seconds before slowly returning your hand to the starting position. Now, bend your wrist up and gently stretch your fingers back toward your body. Hold this position for a few seconds. Repeat this exercise for a total of 10 reps on each hand.

Banded Pull-Aparts

To perform a banded pull-apart, stand with your feet shoulder-width apart and hold a resistance band in front of you with your hands on opposite ends of the band. Then, keep your arms straight, and pull the band apart as far as possible. Hold for a second and then slowly release the tension and repeat ten to twelve times.

Find the Ultimate Pain Relief at Philadelphia Hand to Shoulder Center

By using exercises targeted to the elbow joint, you can begin to find relief from arthritic pain. Not only will these exercises help to manage the pain, but they can also offer some degree of protection for the affected joint and help you work towards an improved quality of life.

If these measures prove ineffective or your symptoms become severe, then it may be time to visit Philadelphia Hand to Shoulder Center and consult a specialist. Here at PHSC, our expert surgical staff offers personalized care tailored toward each patient’s preferences and lifestyle. And our shoulder, elbow, and hand therapy specialists can design an exercise routine that boosts your recovery. So don’t keep suffering through chronic pain any longer — contact us to learn more about how we can help you find lasting relief from elbow arthritis!

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