Elbow pain is usually due to work-related abnormal strain. Most of the muscles that move hands and fingers originate from the inner and outer sides of the elbow. Wrist, hand, and finger exercises thus strengthen elbows too. Arthritis, inflammatory or degenerative, leads to stiffness of joints. Stretching exercises improve the range of movements at these joints. Pain at the elbow after work can be relieved to some extent with a tightly applied elbow brace.
Elbow, Wrist And Hand Exercise
See general instructions about exercise
Wrist bend: Keep your outstretched hand straight and steady (support with another hand if required). Bend wrist upwards and downwards as far as possible.
Make tight fists and move towards the right and left as well as up and down at wrists. Move them clockwise and anticlockwise.
Wrist stretch: Hold your right hand straight with your palm facing down. Press right hand down with your left hand till you feel a stretch at the wrist. Stretch palm up in a similar manner. Do the same with your left hand. You can also do this exercise by pressing your palms on a table or wall.
Hold a softball in your palm and press it with all five fingers.
Wrap a rubber band around your fingers. Open out your fingers as much as you can. Then, repeat the same exercise with four fingers, excluding the thumb.
Place your arm pressed over your chest. Elbow should be at 90 degrees with the palm facing upwards. Turn your hand and palm downwards now. Hold for some time and return to the original position.
Press all fingers one by one on your thumb. Make a tight fist and open it completely. Move each of the three joints in every finger individually.
Exercises with the help of weight
You can do all types of exercises with the help of a dumbbell, water bottle (1 Liter = 1 Kg. / 2.2 Pounds), or a sandbag. Dumbbells are of different weights. Start with a small weight and increase slowly.
Sit in any relaxed position with head, neck, and back in one line.
Hold a weight in your hand while keeping your elbow steady. Lift, hold for some time and come back to the original position.
Hold the weight in the same manner with palms turned down and lift it.
Keep hand steady from elbow to wrist by keeping it on a table. Hold a weight and move your hand to the right, left, and in a circular manner.
Hold a weight while standing and bring it up by bending at the elbow. Hold for some time and bring the weight down slowly to straighten the hand once again.
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General instructions about exercise
Do exercises in fresh, pleasant environment.
It is better to exercise on empty stomach (morning/evening).
Do not eat anything for about an hour after exercise. Sips of water or other fluids are allowed.
Wear comfortable cotton clothes during exercise.
Use proper footwear during exercise. Use of sports or canvas shoes recommended.
Breathe in and out normally from nose. Avoid mouth-breathing.
Concentrate on your exercise and exercise slowly. Never exercise hastily; do not jerk your joints.
Rest for a minute or so if you feel fatigue.
Concentrate on the joint or muscle group for which you are exercising.
Learn exercises, especially those for shoulder, from a physiotherapist.
One should feel relaxation of muscles after exercise. Increase in pain after exercise may indicate wrong method. Stop exercise and meet your physiotherapist again in such situation.
Be relaxed and maintain proper posture during exercise. It is good to look into a mirror during initial days of exercise.
Maintain a posture for about 10 seconds and return back slowly to resting position.
Start low - for some minutes - and increase your work-out gradually.
Exercise one sided limbs at a time initially. Simultaneous exercise for both limbs will be possible after some days.
Exercise twice each day. Regularity is of utmost importance.
Look for a friend if exercising alone gets boring. Exercise accompanied by music is quite entertaining.
Balanced diet is also necessary appropriate benefits of exercise. Meal timings should be strictly adhered to. Consult a dietitian for reducing weight.
General instructions for yoga practice
Yoga postures should be practiced in a clean and fresh surrounding. Do the asanas on a soft and clean mattress. Use clean, light, loose and minimum clothing.
Do the asanas in morning or evening on empty stomach. Eat light food half an hour after completing practice.
Warm-up, in the form of Soorya-namaskar is desirable prior to asanas.
All movements should be gentle and controlled. Do not jerk your body. Do not over-stretch. Do not use any force to overdo.
Watch your breathing. Breathing should be easy and natural. Exhale while you bend forwards and inhale while bending backwards. Never hold breath.
One should be comfortable in any asana. Do whatever little you can. Do not try to overstretch to attain a pose as given in pictures. Trembling during asana implies overdoing.
Steadiness is of utmost importance. Period of staying in a single pose will increase with practice. Try to contract only those muscles that are required for a particular pose while relaxing all other muscles.
Draw your mind away from your body and concentrate on breathing on attaining desired pose.
Select and practice a few asanas and try to master them.
There should not be any pain, fatigue or sweating during asanas. Do a resting asana if any of these appear. One should feel enthusiastic after a yoga session.
45 minutes of yoga practice each day is desirable. Pranayama may also be done for a few minutes. Regularity is the key to success.