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How to do the exercises
Elbow flexion and extension
slide 1 of 5
slide 1 of 5, Elbow flexion and extension,
- Stand with your arms relaxed at your sides.
- With your affected arm, gently bend your elbow up toward you as far as possible. Your palm should face up.
- Then straighten your arm as much as you can.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other arm.
Triceps stretch
slide 2 of 5
slide 2 of 5, Triceps stretch,
- Stand or sit up straight. If you're standing, keep your feet about hip-width apart. Reach your affected arm straight up.
- Keeping your elbow in place, bend your arm and reach your hand down behind your back.
- With your other hand, apply gentle pressure to the bent elbow. You'll feel a stretch at the back of your upper arm and shoulder. Hold about 15 to 30 seconds.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other arm.
Chair push-up
slide 3 of 5
slide 3 of 5, Chair push-up,
- Sit in a firm chair with sturdy armrests. Keep your feet flat on the floor and slightly apart.
- Place your hands on the armrests and use your arms to push yourself up from the chair.
- Straighten your arms as much as you can. Hold for 1 to 2 seconds.
- Return slowly to your seated position.
- Repeat 8 to 12 times.
Resisted triceps extension
slide 4 of 5
slide 4 of 5, Resisted triceps extension,
- Tie a knot in the middle of an exercise band. To hold the band in place, put the band over the top of a door, and then shut the door on the band. The knot should be on the other side of the door.
- Stand so that you face the place where you secured the band. Hold one end of the band in each hand, with your hands at shoulder level.
- Keep your elbows tucked in at your sides.
- Slowly pull the bands down so your arms are straight at your sides. Make sure you keep your elbows close to your body as you pull down.
- Slowly return to your starting position.
- Repeat 8 to 12 times.
Pull-down
slide 5 of 5
slide 5 of 5, Pull-down,
- Tie a knot in the middle of an exercise band. Put the band over the top of a door so that the knot is on the other side of the door. Then shut the door to keep the band in place.
- Stand or sit so that you face the place where you have secured the band.
- Hold one end of the band in each hand. Your hands should be at about forehead level, with your arms stretched out in front of you. Hold your hands a little farther apart than the width of your shoulders.
- Slowly pull the bands down to chest level so that your elbows are bent and your hands are at chest level.
- Slowly return to your starting position.
- Repeat 8 to 12 times.
Current as of: July 31, 2024
Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
