- Basic exercises for elbows, wrists, and hands6. Basic exercises for elbows, wrists, and hands 6. Basic exercises for elbows, wrists, and hands6. Basic exercises for elbows, wrists, and hands
Exercise 6.6: All-round elbow
movement
Aims: mobilizing the elbow joint, coordination.
There are three sequences of movements. The
range is from the fully bent elbow to the fully
stretched elbow. During movement within one
range the position changes between supination and
pronation several times. Also the hand holds can be
varied: from the fist positions we have selected the
flexed and extended wrist, from the positions with
straight fingers we have selected a slightly extended
wrist. Each example is shown in supination and
pronation. You can practice both hand holds with a
variety of angles for the wrists, depending on your
restrictions. We have also shown different angles
of the elbows; each is only one part of the whole
movement.
- Sit in an upright position on the floor or on a chair.
- Bend your right elbow and hold your arm close
to the elbow with your left hand.
- Make a loose fist, and slightly extend the wrist
(this exercise can be practiced with different
angles of wrist extension).
- Alternate between supinating (turn the lower
arm so that the thumb is pointing outwards;
Figure 6.141) and pronating (turn the lower
arm so that the thumb is pointing inwards:
Figure 6.142), gradually increasing the angle
of the elbow; repeat this supination and
pronation several times until the elbow is fully
stretched.
- Reverse the movement, continuing supination
and pronation until the elbow is fully bent
again.
- Repeat points 4 and 5 with your wrist flexed
(Figures 6.143 and 6.144).
- Stretch your fingers and thumbs and repeat
points 4 and 5 (Figures 6.145 and 6.146). This
can also be practiced with different degrees of
flexion and extension of the wrist.
- Repeat points 2–7 for your left wrist.
Figure 6.141
Figure 6.142
Figure 6.143
