GENERAL EXERCISES ELBOW BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
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1 GENERAL EXERCISES ELBOW BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
2 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to be interpreted as a recommendation for a specific treatment plan or course of action. We recommend consulting with your EIP Physical Therapist for specific information on how you should apply any of these movements.
3 ELBOW STRETCHING AND ROM EXERCISES Tricep Stretch Wrist Extensor Stretch Wrist Flexor Stretch Elbow Towel Stretch Upper Extremity Range of Motion #1 Upper Extremity Range of Motion #2 Upper Extremity Range of Motion #3
4 Tricep Stretch Stand with arm up and behind head, reaching down the back as far as comfortable. Use free hand to pull elbow further backwards stretching the tricep muscle. Hold until a gentle stretch is felt. Return to original position and then repeat.
5 Wrist Extensor Stretch Use your opposite hand to bend the target wrist down as shown. Keep the elbow of the arm being stretched straight. Hold until a stretch is felt. Return to original position and then repeat.
6 Wrist Flexor Stretch Use your opposite hand to bend the target wrist up as shown. Keep the elbow of the arm being stretched straight. Hold until a stretch is felt. Return to original position and then repeat.
7 Elbow Towel Stretch Place a small rolled up towel at your elbow joint as shown. Use your opposite arm and gently bend the target forearm over the towel. Hold until a stretch is felt. Return to original position and then repeat.
8 Upper Extremity Range of Motion #1 Begin by lowering your shoulder blade and holding your hand out to the side with the palm facing backward as shown. Gently flex the wrist bringing the palm further backwards. Hold briefly and release. To progress the stretch, gently tilt your neck/head to the opposite side while still looking forward. If you begin to notice an increase in discomfort, back off slightly and do not progress any further in the sequence.
9 Upper Extremity Range of Motion #2 Begin by lowering your shoulder blade and holding your hand out to the side with the palm facing forward as shown. Gently extend the wrist bringing the back of the hand further backwards. Hold briefly and release. To progress the stretch, gently tilt your neck/head to the opposite side while still looking forward. If you begin to notice an increase in discomfort, back off slightly and do not progress any further in the sequence.
10 Upper Extremity Range of Motion #3 Begin by lowering your shoulder blade and make the OK sign with your hand. Lift your fingers so that they touch your jaw, as shown. Gently rotate your arm so that you are looking through the circle made by your fingers. Hold briefly and release. If you begin to notice an increase in discomfort, back off slightly and do not progress any further in the sequence.
11 ELBOW STRENGTHENING EXERCISES Bicep Curls Tricep Extension Elastic Band Elbow Supination Elastic Band Elbow Pronation Elastic Band Wrist Flexion Elastic Band Wrist Extension Eccentric Wrist Extension Eccentric Wrist Flexion
12 Bicep Curls Hold the elastic band at your side with one end fixed under your foot as shown. Bend your elbow and raise the palm of your hand towards your shoulder as pictured. Hold briefly and release. Repeat for desired number of repetitions and sets.
13 Tricep Extension Start with your elbow bent while holding an elastic band with one end fixed in a doorway as shown. Pull the elastic band downward as you straighten your elbow. Keep your arm close to your side during the exercise. Hold briefly and release. Repeat for desired number of repetitions and sets.
14 Elastic Band Elbow Supination Rest your arm on a table or thigh holding the elastic band with palm facing down as shown. Turn the target wrist upwards so that your palm faces up. Hold briefly and release. Repeat for desired number of repetitions and sets.
15 Elastic Band Elbow Pronation Rest your arm on a table or thigh holding the elastic band with palm facing up as shown. Turn the target wrist downwards so that your palm faces down. Hold briefly and release. Repeat for desired number of repetitions and sets.
16 Elastic Band Wrist Flexion Rest your arm on a table or thigh holding the elastic band with palm up as shown. Bend your wrist upwards keeping your palm facing up. Hold briefly and release. Repeat for desired number of repetitions and sets.
17 Elastic Band Wrist Extension Rest your arm on a table or thigh holding the elastic band with palm down as shown. Bend your wrist upwards keeping your palm facing down. Hold briefly and release. Repeat for desired number of repetitions and sets.
18 Eccentric Wrist Extension Rest your arm on a table or thigh grasping the weight with palm facing down as shown. Raise the weight using the opposite hand to assist as pictured. Release the weight with the opposite hand and slowly lower it with the target wrist. Repeat for desired number of repetitions and sets.
19 Eccentric Wrist Flexion Rest your arm on a table or thigh grasping the weight with palm facing up as shown. Raise the weight using the opposite hand to assist. Release the weight with the opposite hand and slowly lower it with the target wrist. Repeat for desired number of repetitions and sets.
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