Isometric Exercises to Strengthen Elbows and reduce Elbow Pain

Just like any isometrics, elbow isometrics are used and prescribed to reduce muscle or tendon pain and swelling. Few common conditions like tennis elbow (lateral epicondylitis) or golfer’s elbow (medial epicondylitis) make elbow isometrics more important than isometrics of other joints. In this article, I discuss how to perform two main elbow isometrics with printable handouts. This is Elbow flexion isometric and elbow extension isometric.

Indication:

• Elbow pain
• Tennis elbow (lateral epicondylitis)
• When elbow in the cast due to shoulder dislocation or lower humerus fracture
• Biceps injury or rupture
• Forearm muscles tear or injury

Elbow Flexion Isometric:

While performing Elbow Flexion Isometric, you are trying to bend the elbow and resist that bending with your other hand at the same time. This exercise can be done without any weight as shown in the diagram below. Or you can use an elastic band or hold a different position to get to elbow flexion isometrics.

Hold this contraction to 3 to 5 seconds in a pain-free range and gradually release it. Make sure you don’t hold your breath while performing this exercise. You can repeat it 10 times. Or follow the direction of your healthcare provider.

Elbow Extension Isometric:

To perform elbow extension isometric, you are trying to straighten the elbow and resist that same movement with your other hand at the same time. So you are generating muscle work but no visible movement is happening due to the resistance you provide.

Hold this contraction to 3 to 5 seconds in a pain-free range and gradually release it. Make sure you don’t hold your breath while performing this exercise. You can repeat it 10 times. Or follow the direction of your healthcare provider.

This article summarises how to perform elbow isometric without the use of an external device. You can perform this exercise by yourself anywhere. Just make sure not to hold your breath and not to perform it in a painful range.

Also, you can find the printable handouts below.