Elbow exercises / ActiveSTL - St. Louis Sports Chiropractor

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Dr. Brennan Donahue is a Chiropractic Physician with ActiveSTL in St. Louis, Missouri. At ActiveSTL we believe that everyone should have a pain-free, active lifestyle.
ActiveSTL is located in St.Louis, MO. We specialize in evidence-based, conservative care for weekend warriors, dedicated athletes, and desk workers.
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 Elbow pain can limit the function and our ability to rotate the wrist back and forth. Hello, Dr. Donahue here, and I want to go over some elbow exercises to help with the pain you are dealing with.
Pronation And Supination:
Pronation and Supination is a movement that involves rotating the wrist back and forth. You can use a PVC pipe to help load off your arm while performing multiple reps. Once you feel comfortable with that exercise, you can use a resistance band and actively load the wrist extensors. Standing upright, you can actively extend your wrist, providing some resistance from the band. You can also then do the opposite movement and create wrist flexion and hit the inside wrist flexors at the same time. This is going to be very beneficial for gaining strength on the inside and outside of the forearm.
Grip Strength:
Grip strength will also be crucial for you to work on as it is limited to elbow pain. You can use a kettlebell and simply squeeze the kettlebell at your side, holding it for as long as you can. Another way to load our extensor muscle groups is using a more ballistic, rapid approach. For this approach, start by using a lacrosse ball or tennis ball, then as comfortable, you can also use a higher resistance weight. With this exercise, you are just trying to catch the ball as you perform wrist extensions. For more details on how to do these exercises please refer to our video on it at Active STL Chiropractic and Sports Rehab. We hope this helps.