In the scope of conservative therapy for elbow arthrosis, exercises play a major role in addition to pain therapy. Since the mobility of the joint is strongly limited and painful due to the elbow arthrosis and the elbow should generally not be overloaded, the musculature diminishes more and more and the elbow loses stability. This can be counteracted.
Exercises
Exercise: Take a light weight in your hand. Assume a straight and upright position. The upper arm is close to the body, the lower arm points forward at a 90° angle.
Now move the weight towards the body. The movement is done from the elbow. 3 times 10 repetitions.
Exercise: Stretch the arm straight forward. The palm of the hand points upwards. Now use the other hand to push the wrist down.
Hold the stretch for 15 seconds. Exercise: Stand straight and upright. The upper arm is close to the body, the forearm is stretched forward at a 90° angle.
In your hand hold a hammer or similar object parallel to the floor. Now turn your forearm so that the head of the hammer is pointing to the other side. The upper arm does not move during the exercise.
10 repetitions. Exercise: Stand straight and upright. Take a ball in your hand and then lead the arm from the extension to the shoulder.
Return to starting position and repeat the exercise 15 times. 3 repetitions. Exercise: Angle your arm 90° so that the forearm points forward.
Now exert downward pressure with the hand of the other arm, but do not change the position of the angled arm. Hold the tension for 15 seconds. 3 passes.
Then perform the exercise the other way round by applying pressure from below with the free hand while holding the position again. Exercise: Wrap a Theraband around your wrists. Now lift both arms in an angle so that the elbows are at shoulder level in front of the body.
Now slowly spread your arms in this position against the pull of the Theraband. Hold the maximum tension for 10 seconds and return to the starting position. 3 repetitions.
- Exercise: Take a light weight in your hand. Assume a straight and upright position. The upper arm is close to the body, the lower arm points forward at a 90° angle.
Now move the weight towards the body. The movement is done from the elbow. 3 times 10 repetitions.
- Exercise: Stretch your arm straight forward.
The palm of your hand points upwards. Now use the other hand to push the wrist down. Hold the stretch for 15 seconds.
- Exercise: Stand straight and upright.
The upper arm is close to the body, the forearm stretched forward at a 90° angle. In your hand hold a hammer or similar object parallel to the floor. Now turn your forearm so that the head of the hammer is pointing to the other side.
The upper arm does not move during the exercise. 10 repetitions.
- Exercise: Stand straight and upright. Take a ball in your hand and then lead your arm from the extension to the shoulder.
Return to the starting position and repeat the exercise 15 times. 3 passes.
- Exercise: Angle your arm 90° so that the forearm points forward. Now exert downward pressure with the hand of the other arm, but do not change the position of the angled arm.
Hold the tension for 15 seconds. 3 passes. Then perform the exercise the other way round by applying pressure from below with the free hand while holding the position again.
- Exercise: Wrap a theraband around your wrists.
Now raise both arms at an angle so that the elbows are at shoulder level in front of the body. Now slowly spread your arms in this position against the pull of the Thera band. Hold the maximum tension for 10 seconds and return to the starting position. 3 repetitions.
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